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Old 03-31-2008, 08:19 PM   #21
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

Rest Day
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Old 04-02-2008, 10:00 AM   #22
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

4.1:2008

weighted dips rounds of 10 reps up and down the weight

bw-25-35-45-35-25-bw

5 rounds 10 reps burpees.
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Old 04-02-2008, 10:15 AM   #23
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

4.2:2008

50 on 10 transition, 1 min break.

clean and jerk 50 seconds 75 lbs
db swings 50 seconds 45 lbs
thrusters 50 seconds 75 lbs
db deadlift 50 seconds 70 lbs

ABS

50 knee to elbows using arm straps
50 back extensions repeat once more 2 rounds total
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Old 04-02-2008, 05:54 PM   #24
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

Also if anyone has a version of one of my workouts they use feel free to tell me so i can try it. or if you have an idea to improve my workout feel free to post up.
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Old 04-07-2008, 07:30 PM   #25
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

this is last post for this thread i now have a partner and we are now posting on -Jeff and Lukes Crossfit Journey-
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