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Old 03-08-2009, 06:30 PM   #21
Aaron Austin
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March 4th

CF Mainsite WOD - BrandX Scaled

Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

3:55, 4:20, 5:03, 5:25, 5:35

March 5th

Rest & ~24 hour fast

March 6th

CF Mainsite WOD
"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Time 12:00

March 7th

ME Squat - 5 x 245 lbs., 5 x 265 lbs., 5 x 275 lbs., 2 sets x 3 reps x 285 lbs., 3 x 295 lbs.

March 8th

Metcon - 6 rounds Tabata's
Pullups - 9, 9, 5, 5, 5, 4 ( I really need improve my kipping technique)
Pushups - 16, 9, 6, 6, 5, 4
Situps - 10, 9, 8, 8, 7, 8
Squats - 18, 17, 15, 13, 12, 13

Plank - 2 minutes
1 leg L-Sit - 10 sec each leg
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Old 03-10-2009, 11:26 AM   #22
Aaron Austin
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March 10th

CF WOD from SUNDAY 090215

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

22:12 (Damn I'm slow)
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Old 03-11-2009, 02:47 PM   #23
Aaron Austin
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March 11th

ME Push Press - 3 sets x 5 reps x 135 lbs., 2 sets x 3 reps x 145 lbs., 1 set x 2 reps x 155 lbs.
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Old 03-19-2009, 05:24 AM   #24
Aaron Austin
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March 12th

5 rounds for time of:
275 lbs. Deadlift - 5 reps
Burpees - 10 reps

Time - 10:48

March 15th

CF Mainsite WOD from Friday 090313
Back Squat 3-3-3-3-3 reps
275 lbs. x 3, 285 lbs. x 3, 295 lbs. x 3, 300 lbs x 3, 275 lbs. x 3

March 16th

CF Mainsite WOD scaled from Saturday 090314
Five rounds for time of:
155 pound Clean, 5 reps
15 Pullups

Time - 17:00

March 17th

CF Mainsite WOD from Sunday 090315
"J.T."

21-15-9 reps of:
Handstand push-ups subbed 135 lbs. Push Press
Ring dips
Push-ups

Time - 27:00 (damn)
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