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12.07.2009-Monday-Day 1

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AMRAP (1) in 12 minutes of:

5 burpees

10 kettlebell swings – 24kg (16kg)

15 goblet squats – 24kg (16kg)


rest for exactly 6 minutes


AMRAP (2) in 12 minutes of:

15 back extensions

10 K2E

5 pull-ups

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0 thoughts on “12.07.2009-Monday-Day 1”

  11. J9

    Dam SvW you are quick today…
    Use that speed to crush these WODs today!
    Max effort pull-ups: stuck at 21
    1st WOD: lung and shoulder buster
    2nd WOD: strength needed to get through, especially after the shoulder burn
    Another great start to the week!
    Congrats Maria!!!

  12. J9

    Dam SvW you are quick today…
    Use that speed to crush these WODs today!
    Max effort pull-ups: stuck at 21
    1st WOD: lung and shoulder buster
    2nd WOD: strength needed to get through, especially after the shoulder burn
    Another great start to the week!
    Congrats Maria!!!

  13. J9

    Dam SvW you are quick today…
    Use that speed to crush these WODs today!
    Max effort pull-ups: stuck at 21
    1st WOD: lung and shoulder buster
    2nd WOD: strength needed to get through, especially after the shoulder burn
    Another great start to the week!
    Congrats Maria!!!

  14. J9

    Dam SvW you are quick today…
    Use that speed to crush these WODs today!
    Max effort pull-ups: stuck at 21
    1st WOD: lung and shoulder buster
    2nd WOD: strength needed to get through, especially after the shoulder burn
    Another great start to the week!
    Congrats Maria!!!

  15. J9

    Dam SvW you are quick today…
    Use that speed to crush these WODs today!
    Max effort pull-ups: stuck at 21
    1st WOD: lung and shoulder buster
    2nd WOD: strength needed to get through, especially after the shoulder burn
    Another great start to the week!
    Congrats Maria!!!

  41. Kat

    Uggghhhhh….that just about killed me. My forearms are laughing at me as I try to type. I loved it (in a very strange way) though and I’ll see you tomorrow for more.

  42. Kat

    Uggghhhhh….that just about killed me. My forearms are laughing at me as I try to type. I loved it (in a very strange way) though and I’ll see you tomorrow for more.

  43. Kat

    Uggghhhhh….that just about killed me. My forearms are laughing at me as I try to type. I loved it (in a very strange way) though and I’ll see you tomorrow for more.

  44. Kat

    Uggghhhhh….that just about killed me. My forearms are laughing at me as I try to type. I loved it (in a very strange way) though and I’ll see you tomorrow for more.

  45. Kat

    Uggghhhhh….that just about killed me. My forearms are laughing at me as I try to type. I loved it (in a very strange way) though and I’ll see you tomorrow for more.

  66. Pat

    Day 1 modified: (1)rounds+burpees+kbs+gsqt/ (2)rounds+back ext+k2e+pull-ups
    Rick-3+5+10+12/7
    Ann-5+5+10+11/7+15+8
    AmyL-6/9+15+10
    Lily-7+5/6+15+10
    Karen-5+1/6
    Diane-6/8+10
    Pereda-5+5+10/4
    Kenny-6+5+3/6+15+7
    BrianS-8+4/6+10
    Maryanne-6+5+10/7+15
    George-5+4/6+15+7
    Rosemary-7+5+10/6+15
    Melanie-7+5+2/7+15+7
    Shannon-4+5+10+5/7+15+10
    Cheryl-7+4/8+15+7
    MattZ-6+5/5+5
    Susan-4+5+10+9/5
    Day 1 rx’d:
    Beard-5+5/8+6
    MattVW-6+5/8
    John-7+5+10/7+15
    Kat-6/6
    Pat-6+5/6+15
    SvW-5+1/5+15
    Deb-5+5+10+8/6
    VonRon-5+5+10/6+15+10
    Jason-5+5+10+3/7+15+10
    Randy-5+5+10+3/6+15+3
    Charlie-7+5+10/7+15+9
    Estey-5+5/8
    McCoy-6/4+15
    Ed-5+4/5+15
    Scott-5+5+9/6+15
    Janice-5+5+8/6+10+1
    Alex-3/7+2
    whew, my fingers are tired from all that typing!

  67. Pat

    Day 1 modified: (1)rounds+burpees+kbs+gsqt/ (2)rounds+back ext+k2e+pull-ups
    Rick-3+5+10+12/7
    Ann-5+5+10+11/7+15+8
    AmyL-6/9+15+10
    Lily-7+5/6+15+10
    Karen-5+1/6
    Diane-6/8+10
    Pereda-5+5+10/4
    Kenny-6+5+3/6+15+7
    BrianS-8+4/6+10
    Maryanne-6+5+10/7+15
    George-5+4/6+15+7
    Rosemary-7+5+10/6+15
    Melanie-7+5+2/7+15+7
    Shannon-4+5+10+5/7+15+10
    Cheryl-7+4/8+15+7
    MattZ-6+5/5+5
    Susan-4+5+10+9/5
    Day 1 rx’d:
    Beard-5+5/8+6
    MattVW-6+5/8
    John-7+5+10/7+15
    Kat-6/6
    Pat-6+5/6+15
    SvW-5+1/5+15
    Deb-5+5+10+8/6
    VonRon-5+5+10/6+15+10
    Jason-5+5+10+3/7+15+10
    Randy-5+5+10+3/6+15+3
    Charlie-7+5+10/7+15+9
    Estey-5+5/8
    McCoy-6/4+15
    Ed-5+4/5+15
    Scott-5+5+9/6+15
    Janice-5+5+8/6+10+1
    Alex-3/7+2
    whew, my fingers are tired from all that typing!

  68. Pat

    Day 1 modified: (1)rounds+burpees+kbs+gsqt/ (2)rounds+back ext+k2e+pull-ups
    Rick-3+5+10+12/7
    Ann-5+5+10+11/7+15+8
    AmyL-6/9+15+10
    Lily-7+5/6+15+10
    Karen-5+1/6
    Diane-6/8+10
    Pereda-5+5+10/4
    Kenny-6+5+3/6+15+7
    BrianS-8+4/6+10
    Maryanne-6+5+10/7+15
    George-5+4/6+15+7
    Rosemary-7+5+10/6+15
    Melanie-7+5+2/7+15+7
    Shannon-4+5+10+5/7+15+10
    Cheryl-7+4/8+15+7
    MattZ-6+5/5+5
    Susan-4+5+10+9/5
    Day 1 rx’d:
    Beard-5+5/8+6
    MattVW-6+5/8
    John-7+5+10/7+15
    Kat-6/6
    Pat-6+5/6+15
    SvW-5+1/5+15
    Deb-5+5+10+8/6
    VonRon-5+5+10/6+15+10
    Jason-5+5+10+3/7+15+10
    Randy-5+5+10+3/6+15+3
    Charlie-7+5+10/7+15+9
    Estey-5+5/8
    McCoy-6/4+15
    Ed-5+4/5+15
    Scott-5+5+9/6+15
    Janice-5+5+8/6+10+1
    Alex-3/7+2
    whew, my fingers are tired from all that typing!

  69. Pat

    Day 1 modified: (1)rounds+burpees+kbs+gsqt/ (2)rounds+back ext+k2e+pull-ups
    Rick-3+5+10+12/7
    Ann-5+5+10+11/7+15+8
    AmyL-6/9+15+10
    Lily-7+5/6+15+10
    Karen-5+1/6
    Diane-6/8+10
    Pereda-5+5+10/4
    Kenny-6+5+3/6+15+7
    BrianS-8+4/6+10
    Maryanne-6+5+10/7+15
    George-5+4/6+15+7
    Rosemary-7+5+10/6+15
    Melanie-7+5+2/7+15+7
    Shannon-4+5+10+5/7+15+10
    Cheryl-7+4/8+15+7
    MattZ-6+5/5+5
    Susan-4+5+10+9/5
    Day 1 rx’d:
    Beard-5+5/8+6
    MattVW-6+5/8
    John-7+5+10/7+15
    Kat-6/6
    Pat-6+5/6+15
    SvW-5+1/5+15
    Deb-5+5+10+8/6
    VonRon-5+5+10/6+15+10
    Jason-5+5+10+3/7+15+10
    Randy-5+5+10+3/6+15+3
    Charlie-7+5+10/7+15+9
    Estey-5+5/8
    McCoy-6/4+15
    Ed-5+4/5+15
    Scott-5+5+9/6+15
    Janice-5+5+8/6+10+1
    Alex-3/7+2
    whew, my fingers are tired from all that typing!

  70. Pat

    Day 1 modified: (1)rounds+burpees+kbs+gsqt/ (2)rounds+back ext+k2e+pull-ups
    Rick-3+5+10+12/7
    Ann-5+5+10+11/7+15+8
    AmyL-6/9+15+10
    Lily-7+5/6+15+10
    Karen-5+1/6
    Diane-6/8+10
    Pereda-5+5+10/4
    Kenny-6+5+3/6+15+7
    BrianS-8+4/6+10
    Maryanne-6+5+10/7+15
    George-5+4/6+15+7
    Rosemary-7+5+10/6+15
    Melanie-7+5+2/7+15+7
    Shannon-4+5+10+5/7+15+10
    Cheryl-7+4/8+15+7
    MattZ-6+5/5+5
    Susan-4+5+10+9/5
    Day 1 rx’d:
    Beard-5+5/8+6
    MattVW-6+5/8
    John-7+5+10/7+15
    Kat-6/6
    Pat-6+5/6+15
    SvW-5+1/5+15
    Deb-5+5+10+8/6
    VonRon-5+5+10/6+15+10
    Jason-5+5+10+3/7+15+10
    Randy-5+5+10+3/6+15+3
    Charlie-7+5+10/7+15+9
    Estey-5+5/8
    McCoy-6/4+15
    Ed-5+4/5+15
    Scott-5+5+9/6+15
    Janice-5+5+8/6+10+1
    Alex-3/7+2
    whew, my fingers are tired from all that typing!

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