Monday, 1/30

"Arnie" For time: With a 2-pood Kettlebell, 21 x TGUP Right Side [Turkish Get Ups], 50 x KBS [Russian], 21 x OHS Left Side [Overhead Squats], 50 x KBS, 21 x OHS Right Side, 50 x KBS, 21 x TGUP Left Side. =====

Used 10# DB for TGUP and OHS - subbed stationary lunges with weight in the air for OHS

Used 12kg kb for swings

20:54


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Thursday, 1/26

For time: 10 Muscle Ups, + Push Press @ 53#/75# x 100 reps, + Row 1K [from CF HQ 12.23.11] *Sub Pull-Ups + Dips for Muscle Ups, 3:1.

Did 30 push ups (on knees)
30 dead hang pull ups (black band)
100 push press 45#
1000 m row

20:14



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Wednesday, 1/26/12

[Posted by CF HQ March 26, 2011] "Abbate" Run 1 mile + 155 pound Clean and jerk, 21 reps + Run 800 meters + 155 pound Clean and jerk, 21reps + Run 1 Mile.

Subbed:
2k meter row
21 65# CNJ
1k meter row
21 65# CNJ
2k meter row

35:04

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Thursday, 1/19/12

"The Chief" 5 rounds, each round is 3-minutes AMRAP, 1-minute of rest: 3 x Power Clean @ 135#/95#, 6 push ups, 9 air squats. Score rounds and reps for each interval of work. =====


3rds 3 pc
3rds 3 pc
3rds
3rds
3rds 1 pc


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