14 January 08

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Workout demo - video [wma] [mov]

WOD

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.

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13 January 08

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"The Quest for 300 Overhead" - video [wma] [mov]

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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12 January 08

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Chris Improves his Push Jerk with Rob Miller - video [wma] [mov]

WOD 

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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11 January 08

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Adrian Teaches the Kipping Pullup - video [wma] [mov]

WOD 

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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10 January 08

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Kettlebell Swing - video [wma] [mov]

WOD

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

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Use a 55# dumbell if you don't have a kettlebell.  Scale weight as needed.