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Tuesday 09/02/08 WOD

By 09/01/2008No Comments

Workout of the Day (WOD)

Train like a Navy Seal

“The Ladder”

As many rounds you can do in 30 minutes of the following exercise

Deadlifts       135#Men    95# Women       1 – 2 – 4 – 8 – 16…………….
Push Ups                                                       2 – 4 – 8 -16- 32……………
Leg Raises                                                    3 – 6 -12-24- 48……………

Core work :    25 Hollow Rocks see video below
Hollow Rock…[wmv] 25 Floor Sweepers (dont ask – I will show you tomorrow)

Correction on the reps of the Ladder

  1. Jon    12 rounds + 6 Deadlifts
  2. Lance  13 rounds + 14 Deadlifts
  3. Neal    12 rounds + 13 Deadlifts + 12 push ups
  4. Steve S  13 rounds + 6 Deadlifts
  5. Bryson   11 rounds + 12 Deadlifts + 10 push ups
  6. Jennifer  15 rounds + 7 Deadlifts
  7. Jackie 14 rounds + 8 Deadlifts
  8. Gidget  11 rounds + 12 Deadlifts
  9. Steve Low   17 rounds
  10. Heidi B   15 rounds + 16 Deadlifts + 9 Push ups
  11. Angel   15 rounds + 16 Deadlifts
  12. Manny  11 rounds + 12 Deadlifts + 9 Push ups
  13. Lisa    5 rounds multiplier 32 Deadlifts
  14. Steven B  6 rounds  62 Deadlifts

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Lisa M makes a surprise appearance and does some hanging leg lifts.
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Neal, Steve S, Bryson, and Lance doing the ladder.
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Gidget, Jennifer, Jackie, and Angel pushing on.
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Steve Low does some Hollow Rocks.

Steven