Emi GG: Friday August 28, 2009

400m Run
30 DB Dead Lifts (20lbs)
30 Sit Ups

4 Rounds

16:28

Finisher
Tire Drags

Floor KTE

Planks

Flutter Kicks

Goals

Goal #1: To get my max kipping pull ups to 20.

Goal #2: Doing my push ups without a band. I can do 8 w/out a band, lets go for 10 then 15!!

Goal #3: Doing my dips w/out a band, or start using the mm band instead of the big purple one... LOL...

Goal #4: Completing all workouts with prescribed weight!

Goal #5: Completing at least one muscle up

Goal #6: Getting butterfly pull ups

Goal #7: By Spring I want to be able to Snatch @ 48kl = 105lbs and Clean & Jerk @ 60kl = 132lbs.... Hopefully I can reach that goal with the help of L10XF, Santos and Veronica!!! Wish me Luck!!

Named Work Outs Completed/Attempted

Helen; 12:32 RX (35lbs)
400m Run
21 KB Swings (35lbs)
12 Pull Ups
3 Rounds

Jackie; 12:03 RX 45lbs
1000m Row
50 Thrusters
30 Pull Ups

Nancy; 14:50
400m Run
15 O-Head Squats (15lbs)
5 Rounds

Fran; 11:22 @ 55lbs
21-15-9
Thrusters
Pull Ups

Schmoke You; 20:30
15 KB Swings (35lbs)
15 Push Press
15 D-Ball Slams (12lbs)
15 Box Jumps (18inches)
5 Rounds

Nicole; 5 Rounds @ 37 Pull Ups
Max Reps/Rounds in 20 Min.
400m Run
Max Pull Ups (MM Band)

Fight Gone Bad; 206 Reps
1 Minute Wall Ball (14lbs)
1 Minute SDHP (50lbs)
1 Minute Box Jumps
1 Minute Push Press (50lbs)
1 Minute Row for Calories
3 Rounds

Filthy Fifty; 27:57
50 Box Jumps (18inches)
50 Jumping Pull Ups
50 KB Swings (35lbs)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45lbs)
50 Back Extensions
50 Wall Ball (12lbs)
50 Burpees
50 Double Unders

Emi GG

Monday, August 31, 2009

Friday August 28, 2009

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