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Guillermo Reina

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September 18, 2014

Workout Name:	CFFB THU
Description:	SWOD Squat 3X5 Bench 3X5 DWOD Complete 7 rounds: Each round lasts 1 minute: 2 pood Russian KB Swings 15 reps Assault Bike or Row max distance Rest 1 minute between rounds. You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance. Post total distance rowed or rode to comments.
Results:	926 m Performed as RX
Warmup:	3 MIN ROWING
Athlete's Notes:	SQ 3X5 @ 270# BP 3X5 @ 245# Used 2 X35# KB INSTEAD OF 2 POOD

7 similar workouts

Date	Name	WorkoutDescription	Results
10/30/2014	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) Conditioning Every 2 minutes You have two (2) minutes to complete each of the following sets: 1. 155 lbs Thrusters 5 reps Sprint 120 yards 2. 155 lbs Thrusters 6 reps Sprint 100 yards 3. 155 lbs Thrusters 7 reps Sprint 80 yards 4. 155 lbs Thrusters 8 reps Sprint 60 yards 5. 155 lbs Thrusters 9 reps Sprint 40 yards 6. 155 lbs Thrusters 10 reps Sprint 20 yards Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set. Post sets completed to comments.	6 rounds 45 reps Workout Scaled
10/09/2014	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD The Ensign Complete as many rounds as possible in 3 minutes of: Power Clean 155 lbs 3 reps Push Ups 6 reps Air Squats/Ring Dips 9 reps Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6. Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds. Post total rounds completed to comments.	15 rounds 0 reps Performed as RX
10/02/2014	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD Complete 5 rounds: Handstand Push Ups max reps rest as needed between rounds then Complete 8 rounds: Sprint 100 yards rest 45 seconds between rounds Post total reps completed to comments	28 reps Performed as RX
09/18/2014	CFFB THU	SWOD Squat 3X5 Bench 3X5 DWOD Complete 7 rounds: Each round lasts 1 minute: 2 pood Russian KB Swings 15 reps Assault Bike or Row max distance Rest 1 minute between rounds. You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance. Post total distance rowed or rode to comments.	926 m Performed as RX
08/28/2014	CFFB THU	SWOD Squat 35 (add 5 lbs) Bench 35 (add 2.5 lbs) DWOD Complete 6 rounds: Plyo Push Ups max reps 20 yard Shuttle Run Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate. Rest as needed between efforts. Post fastest time to comments.	10m 00s Performed as RX
08/14/2014	cffb thu	SWOD Squat 35 (add 5 lbs) Bench Press 35 (add 2.5 lbs) DWOD Complete for time: Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 20 reps Ring Pull Ups 5 reps Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 15 reps Ring Pull Ups 5 reps Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 10 reps Ring Pull Ups 5 reps Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 5 reps Ring Pull Ups 5 reps Post times to comments.	10m 14s Performed as RX
08/07/2014	CFFB THU	Strength Squat 35 @ 375# DWOD O.G. Volkswagen 21, 15, 9 reps of: Bench Press @ Body Weight Pull Ups Post times to comments.	13m 44s Performed as RX