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    WOD 080721: For Time: 50 Box Jumps (18"0...

    WOD 080721:

    For Time:

    50 Box Jumps (18"0
    50 Jumping Pullups
    50 35lb Swings
    50 Walking Lunges
    50 Situps
    50 45lb Push Press
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    Strong pullups bro! Sounds like a solid plan...

    Strong pullups bro!

    Sounds like a solid plan for the routine. My MetCon days usually come from the main site WOD.
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    WOD 080716: Squat: 5(8) -5 - 5 - 5(4) - 5(3)...

    WOD 080716:

    Squat: 5(8) -5 - 5 - 5(4) - 5(3)
    245-265-275-285(1rep PR)-285

    3 Rds of:

    Double Unders 12
    18" Box Jumps 15
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    Heavy as always!

    Heavy as always!
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    Workouts look spot on! Yeah drinking ins't the...

    Workouts look spot on!

    Yeah drinking ins't the best fit with PSMF, lol.
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    Nice total on the first two. I've never liked...

    Nice total on the first two. I've never liked that WOD. I guess it's not too bad on the CNS because its 10reps.

    New schedule looks good too bro. Are the WOD going to be whatever you want? or...
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    WOD 080714: For Time: 15 Pullups, 1 HSPU ...

    WOD 080714:

    For Time:

    15 Pullups, 1 HSPU
    13 Pullups, 3 HSPU
    11 Pullups, 5 HSPU
    9 Pullups, 7 HSPU
    7 Pullups, 9 HSPU
    5 Pullups, 11 HSPU
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    Past workouts look good man, nice work! A gym...

    Past workouts look good man, nice work!

    A gym without a Squat rack is not a gym, imo.
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    WOD 080711: 30 - 135lb Clean and Jerk for...

    WOD 080711:

    30 - 135lb Clean and Jerk for time:
    *Did six reps with 135 dropped it to 115 for the rest.

    Time: 10:27

    30 Double Unders for time: 2:43

    Notes:
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    WOD 080710: OH BB Press: 5-5-5-5-5...

    WOD 080710:

    OH BB Press: 5-5-5-5-5
    95-105-115-115x4-115x3

    Rds of:

    Pullups 15-15-x
    Pushups 15-15-15
    Rowing 30-30-30
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    Deads look killer bro. My OHP is struggling...

    Deads look killer bro.

    My OHP is struggling too. It's finally going the right direction, tho.
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    Squats are lookin good bro! Glad to hear the...

    Squats are lookin good bro! Glad to hear the elbow tendionitis is getting better. I like the forearm work as well.
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    LOL, yup done that before. Atleast you know you...

    LOL, yup done that before. Atleast you know you got a good shrug on that one, too good.

    Squats are lookin' good bro!
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    Haha, no. I forgot something. 5rds of 5 deads/10...

    Haha, no. I forgot something. 5rds of 5 deads/10 burpees... It was one of the workouts of the CF games this past weekend.
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    Man that bike looks sick finished! Are you...

    Man that bike looks sick finished!

    Are you still trying to shed some bf or just lookin to maintain?
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    WOD 080709: 5rds For Time: 275lb Deadlift...

    WOD 080709:

    5rds For Time:

    275lb Deadlift 5reps
    10 Burpees

    Time: 7:00min

    Notes:
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    Strong work on "Angie" bro! That **** is so...

    Strong work on "Angie" bro! That **** is so brutal. The pushups usually kill me. Tho I haven't done it with all pullups, some where jumping last time.

    Also, I didn't realize you did both those...
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    Lookin' strong. I do the same thing during the...

    Lookin' strong. I do the same thing during the summer. It's like instinct or something, lol.
  19. Count it or don't. Just make sure you do the same...

    Count it or don't. Just make sure you do the same each time.

    If I cook with the oil I don't count it usually.
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    WOD: .5mile Hill Run: 4:30min .25mile...

    WOD:

    .5mile Hill Run:

    4:30min

    .25mile Sprint:
    ~1:30

    Notes:
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