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Athlete Date Sort Location Workout Name Description Results
mike pace 02/23/2017 madera so #348....."Sweaters" 21 deadlifts 135#
30 cal row/bike
15 hang cleans 115#
20 cal row/bike
9 thrusters 95#
10 cal row/bike

A=assault bike, row=row

2-23-17.me=11:29 (r/a/a) bidnet=10:35 (a/r/a), jorres=11:10(r/r/r)
 11m 29s
Performed as RX
mike pace 02/22/2017 madera so #347...Earl's Back..and ur Pregnant! 10 RFT.......2 min AMRAP

5 push ups
10 sit ups
15 air squats
5 push ups
10 sit ups
15 air squats
Row/bike for cal= rest of 2 min that is left.score is calories
Rest 1 min

2-22-17me/bidnet=29:00, me=61 cal, bidnet=46 cal
 29m 00s
Performed as RX
mike pace 02/18/2017 fitness revolution Racquetball 7063 strides....6.6 miles 6.60 mi
Performed as RX
mike pace 02/17/2017 madera so #288..."Legit" 100 bench 135#
100 push press 65#
100 push ups
100 shoulder raises 45#

***dont need to do in order, can break up into sets****

me=39:17, bidnet=28:58		 39m 17s
Performed as RX
mike pace 02/16/2017 madera so #346..."Answer Your Text!" 5 RFT

10 deadlifts 135#
1 min assault bike
10 back squats 135#
1 min row
10 kb swings 53#

2-16-17me/bidnet/torres=29:53
 29m 53s
Performed as RX
mike pace 02/11/2017 fitness revolution Racquetball 4800 strides....4.5 miles 4.50 mi
Performed as RX
mike pace 02/10/2017 madera so #276...weights bench
incline bench
bi curls		 30m 00s
Performed as RX
mike pace 02/04/2017 fitness revolution Racquetball 6023 strides....5.7 miles 5.70 mi
Performed as RX
mike pace 02/03/2017 madera so #345...."Dexter's Nozzle" AMRAP 16

KB Swings 53# 3-6-9-12-15-18-21
Row-cal 3-6-9-12-15-18-21
Sit ups 4-8-12-16-20-24-28

2-3-17me=Row 21/KD18/sit 24, bidnet=Row 18/KD18/sit 28
kirchert=row24/kb24/sit 28...did on his own
 16m 00s
Performed as RX
mike pace 02/02/2017 madera so #344...In honor of Sgt Swengel Partner WOD---do run together

200m
100 kb swings 53#
200m
80 Wall balls 20#
200m
60 box step ups #25 each hand/50# total
200m
40 air swuats
200m
20 burpees
200m
10 pullups

2-2-17me/bidnet=31:22
 31m 22s
Performed as RX
mike pace 01/27/2017 madera so #343..."Sevens" 4 RFT

7 hang cleans 135#
7 back squats 185#
7 deadlifts 225#

1-27-17me=9:45, torres=9:40, bidnet=9:35
 9m 45s
Performed as RX
mike pace 01/26/2017 madera so #342...."Caught a Hare" EMOM 33

Min 1 = assault bike (10/8cal)
Min 2 = row (10/8 cal)
Min 3 = 10 weighted sit ups 25#

1-26-17me/bidnet=36:17 totalwe bike/row for min straight, not by calorietot of bike=6.6 miles, tot of row=4763m/2.9 miles
 33m 00s
Performed as RX
mike pace 01/25/2017 madera so #341...."Expedition" 5 RFT

10 deadlifts 135#
1 min assault bike
10 push press 95#
1 min row
10 bench 135#

1-25-17.me=25:47.1.5mi bike/1139m row
1-26-17...Kirchert=25:03, earl=20:17		 25m 47s
Performed as RX
mike pace 01/21/2017 madera so #340..."Heave Ho" 3 RFT

500m row
15 bench 135#

1-21-17.me=10:27 (3:28/3:30/3:29)
 10m 27s
Performed as RX
mike pace 01/20/2017 madera so #276...weights Bench...135-155-185-225-245-225
8 8 8 6 2 5
curls db, superset....12-25-30-35-40
8 8 8 8 8
db bench.....40-50-60-70
8 8 8 8		 30m 00s
Performed as RX
mike pace 01/19/2017 madera so #334....."Whale and a Spear" 5 RFT

20 step up25-30# db each hand (50-60# total), 10 each leg
10 Push press.65-85-105#

1-19-17me/bidnet=16:50
 16m 50s
Performed as RX
mike pace 01/15/2017 madera so #88..."Gordon's H" bench....10-8-6-4-2-1

hang clean...5-5-8-8-1

me/bidnet..bench=135-155-205-225-245-275
me/bidnet hang clean=135-145-155-175-185		 35m 00s
Performed as RX
mike pace 01/14/2017 fitness revolution Racquetball 5400 strides....5.1 mi 5.10 mi
Performed as RX
mike pace 01/13/2017 madera so #339..."Wouch" 4 RFT

400m run
25 bench 135#
25 shrugs 70# db
25 curls 65# bar
25 air squats 20# ball

1-13-17..Me=3 rds 17:28, bidnet=4 rds=22:11...no run done		 17m 28s
Performed as RX
mike pace 01/07/2017 fitness revolution Racquetball 4500 strides....4.2 miles 4.20 mi
Performed as RX
mike pace 01/06/2017 madera so #276...wieghts chest
7 x 10.....135-155-175-195-175-155-135
4 x 10...hammer dumbbell bench 30-40-50-60
shoulders
4 x 10...one arm db-lawnmowers...40-50-60-70
4 x 10... landmine...90-115-140-155

me/bidnet		 35m 00s
Performed as RX
mike pace 01/05/2017 madera so #338...."New Bar, New YEar" 5 x 10 box squats 20160#

5 min row/assault bike

5 x 10 box squats 20.160#

5 min assault bike/row

5 x 10 thrusters 30# dumbbells

1-5-17me/bidnet 41:00
 41m 00s
Performed as RX
mike pace 12/28/2016 madera so #63..."Bear complex".... Bear
65-75-85-95-105

me/bidnet=17:00		 17m 00s
Performed as RX
mike pace 12/24/2016 fitness revolution Racquetball 4089 strides.....3.8 miles 3.80 mi
Performed as RX
mike pace 12/23/2016 madera so #106...."Dracula" 20 AMRAP

3 bench 135, increase at set 10 to 155#
5 back squat 185#

me= 20 rds + 5 squats
bidnet= 20 rods + 3 bench		 20 rounds 165 reps
Performed as RX
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