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0 thoughts on “120513 Rest Day”

  28. J9

    SK1_ MONDAY ONLY
    10 rounds for time of:
    3 front squats – 185/125
    5 hspu
    DP-DNF
    MVR-11:05
    Sean-12:21
    Marc-12:29
    JoeB-11:45
    Colin-10:58
    Kate-14:12
    Scott-26:38
    Carlo-7:24
    SK2_ WEDNESDAY ONLY
    AMRAP in 20:00 of:
    3 muscle-ups (modified muscle-ups encouraged)
    6 ohs – 115/85
    9 toes thru rings
    Doug-3
    DP-7+1
    Marc-9
    Kieran-6+4
    Colin-10+1
    SK3_ FRIDAY ONLY
    3 rounds for time of:
    800m run
    30 chest to bar pull-ups
    DP-23:07
    Jess-23:45
    Marc-19:13
    Mike-72 reps
    CFE:
    4 rounds
    Recovery: 60 secs.
    C2: 500m
    Heff-10:31
    Keith-11:07
    Kate-11:02
    Run: 400m
    Nick-11:08
    Doug-10:09
    Jess-10:02
    Keith-10:29

  29. J9

    SK1_ MONDAY ONLY
    10 rounds for time of:
    3 front squats – 185/125
    5 hspu
    DP-DNF
    MVR-11:05
    Sean-12:21
    Marc-12:29
    JoeB-11:45
    Colin-10:58
    Kate-14:12
    Scott-26:38
    Carlo-7:24
    SK2_ WEDNESDAY ONLY
    AMRAP in 20:00 of:
    3 muscle-ups (modified muscle-ups encouraged)
    6 ohs – 115/85
    9 toes thru rings
    Doug-3
    DP-7+1
    Marc-9
    Kieran-6+4
    Colin-10+1
    SK3_ FRIDAY ONLY
    3 rounds for time of:
    800m run
    30 chest to bar pull-ups
    DP-23:07
    Jess-23:45
    Marc-19:13
    Mike-72 reps
    CFE:
    4 rounds
    Recovery: 60 secs.
    C2: 500m
    Heff-10:31
    Keith-11:07
    Kate-11:02
    Run: 400m
    Nick-11:08
    Doug-10:09
    Jess-10:02
    Keith-10:29

  30. J9

    SK1_ MONDAY ONLY
    10 rounds for time of:
    3 front squats – 185/125
    5 hspu
    DP-DNF
    MVR-11:05
    Sean-12:21
    Marc-12:29
    JoeB-11:45
    Colin-10:58
    Kate-14:12
    Scott-26:38
    Carlo-7:24
    SK2_ WEDNESDAY ONLY
    AMRAP in 20:00 of:
    3 muscle-ups (modified muscle-ups encouraged)
    6 ohs – 115/85
    9 toes thru rings
    Doug-3
    DP-7+1
    Marc-9
    Kieran-6+4
    Colin-10+1
    SK3_ FRIDAY ONLY
    3 rounds for time of:
    800m run
    30 chest to bar pull-ups
    DP-23:07
    Jess-23:45
    Marc-19:13
    Mike-72 reps
    CFE:
    4 rounds
    Recovery: 60 secs.
    C2: 500m
    Heff-10:31
    Keith-11:07
    Kate-11:02
    Run: 400m
    Nick-11:08
    Doug-10:09
    Jess-10:02
    Keith-10:29

  31. J9

    SK1_ MONDAY ONLY
    10 rounds for time of:
    3 front squats – 185/125
    5 hspu
    DP-DNF
    MVR-11:05
    Sean-12:21
    Marc-12:29
    JoeB-11:45
    Colin-10:58
    Kate-14:12
    Scott-26:38
    Carlo-7:24
    SK2_ WEDNESDAY ONLY
    AMRAP in 20:00 of:
    3 muscle-ups (modified muscle-ups encouraged)
    6 ohs – 115/85
    9 toes thru rings
    Doug-3
    DP-7+1
    Marc-9
    Kieran-6+4
    Colin-10+1
    SK3_ FRIDAY ONLY
    3 rounds for time of:
    800m run
    30 chest to bar pull-ups
    DP-23:07
    Jess-23:45
    Marc-19:13
    Mike-72 reps
    CFE:
    4 rounds
    Recovery: 60 secs.
    C2: 500m
    Heff-10:31
    Keith-11:07
    Kate-11:02
    Run: 400m
    Nick-11:08
    Doug-10:09
    Jess-10:02
    Keith-10:29

  32. J9

    SK1_ MONDAY ONLY
    10 rounds for time of:
    3 front squats – 185/125
    5 hspu
    DP-DNF
    MVR-11:05
    Sean-12:21
    Marc-12:29
    JoeB-11:45
    Colin-10:58
    Kate-14:12
    Scott-26:38
    Carlo-7:24
    SK2_ WEDNESDAY ONLY
    AMRAP in 20:00 of:
    3 muscle-ups (modified muscle-ups encouraged)
    6 ohs – 115/85
    9 toes thru rings
    Doug-3
    DP-7+1
    Marc-9
    Kieran-6+4
    Colin-10+1
    SK3_ FRIDAY ONLY
    3 rounds for time of:
    800m run
    30 chest to bar pull-ups
    DP-23:07
    Jess-23:45
    Marc-19:13
    Mike-72 reps
    CFE:
    4 rounds
    Recovery: 60 secs.
    C2: 500m
    Heff-10:31
    Keith-11:07
    Kate-11:02
    Run: 400m
    Nick-11:08
    Doug-10:09
    Jess-10:02
    Keith-10:29

  33. J9

    SK1_ MONDAY ONLY
    10 rounds for time of:
    3 front squats – 185/125
    5 hspu
    DP-DNF
    MVR-11:05
    Sean-12:21
    Marc-12:29
    JoeB-11:45
    Colin-10:58
    Kate-14:12
    Scott-26:38
    Carlo-7:24
    SK2_ WEDNESDAY ONLY
    AMRAP in 20:00 of:
    3 muscle-ups (modified muscle-ups encouraged)
    6 ohs – 115/85
    9 toes thru rings
    Doug-3
    DP-7+1
    Marc-9
    Kieran-6+4
    Colin-10+1
    SK3_ FRIDAY ONLY
    3 rounds for time of:
    800m run
    30 chest to bar pull-ups
    DP-23:07
    Jess-23:45
    Marc-19:13
    Mike-72 reps
    CFE:
    4 rounds
    Recovery: 60 secs.
    C2: 500m
    Heff-10:31
    Keith-11:07
    Kate-11:02
    Run: 400m
    Nick-11:08
    Doug-10:09
    Jess-10:02
    Keith-10:29

  34. J9

    SK1_ MONDAY ONLY
    10 rounds for time of:
    3 front squats – 185/125
    5 hspu
    DP-DNF
    MVR-11:05
    Sean-12:21
    Marc-12:29
    JoeB-11:45
    Colin-10:58
    Kate-14:12
    Scott-26:38
    Carlo-7:24
    SK2_ WEDNESDAY ONLY
    AMRAP in 20:00 of:
    3 muscle-ups (modified muscle-ups encouraged)
    6 ohs – 115/85
    9 toes thru rings
    Doug-3
    DP-7+1
    Marc-9
    Kieran-6+4
    Colin-10+1
    SK3_ FRIDAY ONLY
    3 rounds for time of:
    800m run
    30 chest to bar pull-ups
    DP-23:07
    Jess-23:45
    Marc-19:13
    Mike-72 reps
    CFE:
    4 rounds
    Recovery: 60 secs.
    C2: 500m
    Heff-10:31
    Keith-11:07
    Kate-11:02
    Run: 400m
    Nick-11:08
    Doug-10:09
    Jess-10:02
    Keith-10:29

  35. J9

    SK1_ MONDAY ONLY
    10 rounds for time of:
    3 front squats – 185/125
    5 hspu
    DP-DNF
    MVR-11:05
    Sean-12:21
    Marc-12:29
    JoeB-11:45
    Colin-10:58
    Kate-14:12
    Scott-26:38
    Carlo-7:24
    SK2_ WEDNESDAY ONLY
    AMRAP in 20:00 of:
    3 muscle-ups (modified muscle-ups encouraged)
    6 ohs – 115/85
    9 toes thru rings
    Doug-3
    DP-7+1
    Marc-9
    Kieran-6+4
    Colin-10+1
    SK3_ FRIDAY ONLY
    3 rounds for time of:
    800m run
    30 chest to bar pull-ups
    DP-23:07
    Jess-23:45
    Marc-19:13
    Mike-72 reps
    CFE:
    4 rounds
    Recovery: 60 secs.
    C2: 500m
    Heff-10:31
    Keith-11:07
    Kate-11:02
    Run: 400m
    Nick-11:08
    Doug-10:09
    Jess-10:02
    Keith-10:29

  36. J9

    SK1_ MONDAY ONLY
    10 rounds for time of:
    3 front squats – 185/125
    5 hspu
    DP-DNF
    MVR-11:05
    Sean-12:21
    Marc-12:29
    JoeB-11:45
    Colin-10:58
    Kate-14:12
    Scott-26:38
    Carlo-7:24
    SK2_ WEDNESDAY ONLY
    AMRAP in 20:00 of:
    3 muscle-ups (modified muscle-ups encouraged)
    6 ohs – 115/85
    9 toes thru rings
    Doug-3
    DP-7+1
    Marc-9
    Kieran-6+4
    Colin-10+1
    SK3_ FRIDAY ONLY
    3 rounds for time of:
    800m run
    30 chest to bar pull-ups
    DP-23:07
    Jess-23:45
    Marc-19:13
    Mike-72 reps
    CFE:
    4 rounds
    Recovery: 60 secs.
    C2: 500m
    Heff-10:31
    Keith-11:07
    Kate-11:02
    Run: 400m
    Nick-11:08
    Doug-10:09
    Jess-10:02
    Keith-10:29

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