CF Mom from 12/16
Advanced
3 rounds
10 pull ups [ring rows]
20 good mornings
8:14
Thursday, December 16, 2010
Saturday, 12/12/10
CF Mom from 12/10
Advanced
20 step ups [20" box]
20 pull ups [ring rows]
20 one-armed kettlebell swings 12kg [used 8kg]
20 lunges
20 knees to elbows
20 push press #45
20 good mornings [35# bar]
20 wall ball #14 [10# ball]
20 pregnant burpees
20 double or single unders [100 singles]
18:19
Advanced
20 step ups [20" box]
20 pull ups [ring rows]
20 one-armed kettlebell swings 12kg [used 8kg]
20 lunges
20 knees to elbows
20 push press #45
20 good mornings [35# bar]
20 wall ball #14 [10# ball]
20 pregnant burpees
20 double or single unders [100 singles]
18:19
Wednesday, December 8, 2010
Tuesday, 12/7
CF Mom from 12/4
"Cato"
Advanced
21-15-9
Kettlebell deadlift 32kg [used 70# bar]
Muscle snatch #45
Pull ups [subbed ring rows]
13:58
"Cato"
Advanced
21-15-9
Kettlebell deadlift 32kg [used 70# bar]
Muscle snatch #45
Pull ups [subbed ring rows]
13:58
Saturday, 12/4
CF Mom from 12/3
"Anjolie"
Advanced
5 rounds
10 lunges
10 dumbbell hang power cleans #20-25 DB’s [used 20#s]
10 dips [used bench]
14:37
"Anjolie"
Advanced
5 rounds
10 lunges
10 dumbbell hang power cleans #20-25 DB’s [used 20#s]
10 dips [used bench]
14:37
Wednesday, 12/1
CF Mom from 11/28/10
Advanced
5 rounds of tabata pull ups [subbed ring rows]
Rest 1 minute
5 rounds of tabata squats [did OHS with lightwight bar]
Rest 1 minute
5 rounds of tabata dips [used bench]
Rest 1 minute
5 rounds of tabata kettlebell deadlift 32kg [used 75# bar]
did out of order because the "ring station" was being used
DL - 6 per round = 30
Ring Rows - 7 per round = 35
OHS - 8 per round = 40
Dips - 7 per round = 35
Total = 140
Advanced
5 rounds of tabata pull ups [subbed ring rows]
Rest 1 minute
5 rounds of tabata squats [did OHS with lightwight bar]
Rest 1 minute
5 rounds of tabata dips [used bench]
Rest 1 minute
5 rounds of tabata kettlebell deadlift 32kg [used 75# bar]
did out of order because the "ring station" was being used
DL - 6 per round = 30
Ring Rows - 7 per round = 35
OHS - 8 per round = 40
Dips - 7 per round = 35
Total = 140
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