"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
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20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
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30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
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50 Pushups
50 Situps
50 Squats
-Total of 150 pushups, situps, and squats...and a heck of a lot of stairs.
Compare to January 8, 2009 WOD
8 comments:
21-15-9
HSPU
ring dips
pushup
12:38 time
Then dips for time & situps
6:00 am class
So I didn't do the perscribed XF, but I did get a new PR for my 5K - 26:15
Main site 155 Hang Squat Clean 9 reps and 3 15 ft legless rope climb workout
17:02
had to use legs after 2nd round, one of the most brutal workouts ever. My rhomboid is quivering
18:10 @ 85lbs (subbed 20 pullups for rope climbs)
Main site: 17:33
5 rounds
9 hang squat cleans
3 rop ascents
21:05. What a beautiful day to be outside.
Worked on deadlifts today...back/hip is finally feeling better.
Deadlift
135 lbs/15 reps
185 lbs/10 reps
225 lbs/8 reps
275 lbs/6 reps
315 lbs/5 reps
375 lbs/3 reps
225 lbs/25 reps
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150 Dips
Main site 155 Hang Squat Clean 9 reps and 3 15 ft legless rope climb workout
16:46
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