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Sunday, June 27, 2010
Overhead Squats
WU:
Run 400 7.5mph
Dynamics
10 push ups
10 sit ups unanchored
10 squats
10 dips
5-5 pull ups
10 overhead squats 45# bar
WOD: 100619
Rx for the day was 7 single reps for max OHS.
Because I have no squat rack, no spotter, and no desire for a 1RM, I did:
5x5 OHS:
65-75-85-95(f)-95
Lost balance on the last rep of the fourth set. Got it together for the fifth round.
CD:
10 Burpees
Run 400 7mph
Walk 200 4mph
Yoga4
Run 400 7.5mph
Dynamics
10 push ups
10 sit ups unanchored
10 squats
10 dips
5-5 pull ups
10 overhead squats 45# bar
WOD: 100619
Rx for the day was 7 single reps for max OHS.
Because I have no squat rack, no spotter, and no desire for a 1RM, I did:
5x5 OHS:
65-75-85-95(f)-95
Lost balance on the last rep of the fourth set. Got it together for the fifth round.
CD:
10 Burpees
Run 400 7mph
Walk 200 4mph
Yoga4
Saturday, June 26, 2010
10x100m sprints
WU:
Run 400
Dynamics
10 push ups
10 sit ups unanchored
10 squats
5 pull ups on soccer goal
2x50m strides
WOD: 100618
10x100m sprints with 90sec rest in between.
15.9
15.2
16.1
17 (estimate b/c i missed the lap button
17.8
18.1
17.6
19.8
18.1
17.2
CD:
Walk 300m
Yoga4
Run 400
Dynamics
10 push ups
10 sit ups unanchored
10 squats
5 pull ups on soccer goal
2x50m strides
WOD: 100618
10x100m sprints with 90sec rest in between.
15.9
15.2
16.1
17 (estimate b/c i missed the lap button
17.8
18.1
17.6
19.8
18.1
17.2
CD:
Walk 300m
Yoga4
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