For time:
25-20-15-10-5:
Double unders
sit ups

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Nancy:
5 rounds for time:
200m Run
15 overhead squats 95#

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For time:
21-15-9
Deadlift 225/135#
Hang Power Snatch 75/45#
Push ups

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Rest day! WOO!
 
Yeah, today was supposed to be a rest day.... but then I forgot.  So instead, I did Helen.

Helen:
3 rounds for time of:
400m run
21 KB swings 1.5/1p
12 pull ups

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3/3

3/3/2010

1 Comment

 
Buy in:
Warm-up --> 10 each of: pull ups, push ups, sit ups, back extensions, air squats, dips, 500m row

3 rounds for time:
10 box jumps onto something much higher than you're used to jumping onto
25 sit-ups

Cash out:
2.5K Run (you aren't looking to PR here, take it easy)

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Do a warm up and some short rep weightlifting of some sort.

Tanya Wagner and Tommy Hackenbruck were invited to the C.R.A.S.H. B's to race among elite rowers.  It's an indoor 2K race on Concept 2 rowers.

Don't underestimate the C2, it has an uncanny ability to wreck people.  Try to keep a solid, steady pace and crush it!

For time:
2K row

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5 rounds for time:
5 back squats at bodyweight
5 muscle ups


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Yeah... I need another rest day... what of it?

ECF Challenge #2 gets posted tonight at midnight.
 
Back Squat three chances for 1RM
Press three chances for 1RM
Deadlift three chances for 1RM

Add them up for your score

Post loads to comments.