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1/19
Just One Move 50 Front Squat @ 55% 1/20 "Tabata This!" Tabata Row Rest 1 minute Tabata Air Squats Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situps The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories". 1/21 1 Rep Max Find your max Clean and Jerk at least 7 reps must be over 90% Compare to 12/26/18 then Find your 2 Min max Russian Twist (25% of max Snatch) 1/22 20 Bench Press @45% 20 second Plank 30 Bench Press @45% 30 second Plank 40 Bench Press @45% 40 second Plank 50 Bench Press @45% 50 second Plank 1/23 "Tully" Four rounds for time of: Swim 200 meters (Sub 1000M Row) 40 / 30 pound Dumbbell Squat Clean, 23 reps Women's Record 30:02 - 1000/30 Stacey G Men's Record 33:31 - 1000/45# Henry M 1/24 Tag Team Championship Fight Gone Bad 5 rounds 1 minute max Wall Balls 20 / 16 1 minute max Sumo Deadlift High Pull 75 / 55 1 minute max Box Jumps 20 / 18 1 minute max Push Press 75 / 55 1 minute max calorie Row 1 minute rest Bring a friend, bust it up between you two however you want. Only one person working at one time. 1/25 Just One Move: Isabel 30 Snatch for time @ 60% if you want to compare to Isabel @ 135 / 95
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S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.  Jason - At Home as we host an USAW Oly Meet
• 100 Squats • 5 Muscle-ups (If you don't have Muscle ups, do Dips) • 75 Squats • 10 Muscle-ups • 50 Squats • 15 Muscle-ups • 25 Squats • 20 Muscle-ups Last Done On 8/28/12 & 5/28/17 Recovery: 2 Rounds 400 Meter Run 25 Russian Twist 20 Min AMRAP 3 Rope Climb 6 Land Mines Twist 12 Hip Extensions Recovery: 3 Rounds 20 Sit Ups 10 Push Ups 5 Burpees  I stole your rope! I thought it was someone else's, but I have it. -C-  Amateur Fight Gone Bad 1 minute Hollow Rocks 1 minute Assault Bike calories 1 minute Double Unders 1 minute rest Recovery: Bike 10 Minutes 10-1 Wall Balls Ring Rows   There will be no class on Saturday the 18th as we will be hosting a USAW Olympic Weightlifting Meet. The first lift will be at 9am. Come cheers these folks on!
-C- It might be more than that food you ate. Take a look at this short article and see if there is something else that is bothering your gut.
 Cindy XXX 20 Minute Time Cap 10 Pull-Ups 20 Push-Ups 30 Air Squats 15 Pull-Ups 30 Push-Ups 45 Air Squats 20 Pull-Ups 40 Push-Ups 60 Air Squats 25 Pull-Ups 50 Push-Ups 75 Air Squats 30 Pull-Ups 60 Push-Ups 90 Air Squats Men's: Uncontested Women's: Uncontested Justin Price was able to finish exactly at 20 min. Recovery: Run 400 Meters 21-15-9 Floor Wipers Box Steps  Weight Ladder Start with 50% Bench Press Every 2 minute on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Recovery: 10-1 GHD Sit Ups GHD Raise However, remember consumption is a choice.  Add some new spice to an old favorite with the meatball recipe!
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