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Workout of the Day


September 7, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 06 September 2012 17:05



"Baby Nancy"
Advanced
4 rounds
Run 400m
15 overhead squats #65
Intermediate
3 rounds
Run 400m or row 500m
15 overhead squats #45
Beginner
3 rounds
Run 200m or row 250m
10 overhead squats #15-25

"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #65


Intermediate

3 rounds

Run 400m 

15 overhead squats #45


Beginner

3 rounds

Run 200m 

10 overhead squats #15-25


Sub rowing for running if needed. 

 
September 6, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 05 September 2012 17:02



"Baby Helen"
Advanced
3 rounds
Run 400m
20 one-armed kettlebell swings  12kg
12 pullups
Intermediate
3 rounds
Run/walk 400m
20 one-armed kettlebell swings  8kg
12 pull ups/ring rows
Beginner
3 rounds
Run/walk 200m
20 one-armed kettlebell swings  4kg
12 ring rows

"Baby Helen"

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups


Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions


Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

 
September 5, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 04 September 2012 19:18



Rest Day

 
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