BENCHMARKS / "THE GIRLS"

CASEY DEREK KOCHEK SAM
Angie 23:27 0:00 0:00 0:00
Cindy 0-rds 17-rds 0-rds 25-rds
Elizabeth (95#) 11:48 0:00 9:05 9:18
Fight Gone Bad 297 207 272 305
Filthy Fifty 23:29 0:00 0:00 20:29*
Fran 4:53 5:35* 9:20 5:39
Grace (115#) 4:32 0:00 4:06 4:03
Helen 9:29 9:16* 21:42 8:58
Jason 23:20 0:00 0:00 25:20
Michael 17:13 20:55 0:00 17:44
Nate 12-rds 0-rds 0-rds 10-rds*
Mile Run 6:35 5:15 5:58 5:36
Clean & Jerk 175 lbs. 130 lbs. 0 lbs. 170 lbs.
Deadlift 275 lbs. 0 lbs. 0 lbs. 275 lbs.
Shoulder Press 125 lbs. 0 lbs. 0 lbs. 130 lbs.
Squat 250 lbs. 0 lbs. 0 lbs. 240 lbs.

8.30.2008

8-30 workout

5.5 mile run

Derek - 30:17
Sam - 32:01
Casey - 35:33


SEAL P.T.

Stretch

UB (repeated 2x):
Reg. Pushups 20x2
Tri. Pushups 20x2
Dive Bombers 15x2
Arm Haulers 25

AB
Situps 35x2
Leg Levers 35x2
Atomics 15x2
Flutters 30x2
Crunch, heel in close 30x2
Crunch, extended leg 30x2

LB
Lunges 25
Squat Leeps 20
Side Lunge 15
Star Jumps 10

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