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Athlete Date Sort Location Workout Name Description Results
Rob Urso 10/18/2014 None Diane 21-15-9 reps of:
135 pound Deadlift
Handstand push-ups with 2 matts		 4m 52s
Performed as RX
Rob Urso 10/09/2014 None Gideon 21-15-9 of:
-Power Clean (95)
-Push Press
-BackSquat		 11m 10s
Performed as RX
Rob Urso 10/02/2014 None Luce , three rounds for time of:
1K Run
15 chest on bar
100 Squats		 40m 00s
Performed as RX
Rob Urso 10/01/2014 None PARTNER "D.T." 10 Rounds For Time Of:
-12 Dead Lifts (115)
-9 Hang Power Cleans
-6 Push Press		 17m 00s
Performed as RX
Rob Urso 09/29/2014 None Blake Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups		 3 rounds 1 reps
Performed as RX
Rob Urso 09/25/2014 None 2 parts wod PART 1
Hang Snatch: 8 sets x 2 reps
*Work up to a heavy set of 2

PART 2
For Time:
-30 Sprawls
-6 Wall Walks
-3 Rope Climbs
-800 Meter Run
-30 sprawls
-6 wall walks
-3 rope climbs 		16m 12s
Performed as RX
Rob Urso 09/25/2014 None Skills PART 1
7 minute skill work:
-2 Skin the Cat
-5 Tempo Push Ups 5-3 x 1
-10 Hollow Rocks
Repeat

PART 2
10 Minute Partner Follow the Leader Ladder:
-Light Kettle Bell/Dumbbell Thrusters
-Over the Box Jump (24/18 inches)		 10 reps
Performed as RX
Rob Urso 09/23/2014 None Still sore Buy In: 1.5 Mile Run
5 Rounds:
-2 Turkish Get Ups
-30 meter bear crawl
-2 Tire Flip		 4 rounds 0 reps
Performed as RX
Rob Urso 09/22/2014 None Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 27m 00s
Performed as RX
Rob Urso 09/17/2014 None Team 5k row Resting Partners must HOLD:
-Plank
-Squat
-L-Sit Hold
-Plate Pinch
-Handstand/Headstand
-Double Kettle Bell (chest level)		 22m 00s
Performed as RX
Rob Urso 09/16/2014 None Double yikes 21-15-9
-Power Clean (85 lbs)
-Burpee

Rest 7 Minutes

21-15-9
-Power Clean (/85 lbs)
-Burpee		 7m 00s
Performed as RX
Rob Urso 09/15/2014 None 25 MINUTE A.M.R.A.P.
-400 Meter Run
-10 Over Box Jumps (24/18 inches)
-25 Meter Bear Crawl
-Agility Ladders
-1 Rope Climb
-Agility Hurdles		 5 rounds 0 reps
Performed as RX
Rob Urso 09/12/2014 None Max deadlift 3 rep Max deadlift 275 lbs 3 reps
Performed as RX
Rob Urso 09/11/2014 None 9/11 2001 Second A.M.R.A.P. (33 Minutes)
-9 Shuttle Runs (10 yards)
-11 Toes to Bar
-9 Heavy Push Press
-11 High Box Jumps		 9 rounds 0 reps
Performed as RX