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February 10, 2010 : Kelly PDF Print E-mail
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Workout of the Day

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Scaling

Scale 1

Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

or

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Scale 2

Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball

Scale 3

Three rounds for time of:
Run 400 meters
10 Box jump, 24 inch box
10 Wall ball shots, 14-20 pound ball

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Comments  

 
0 # maiyaCY 2010-02-10 03:37
23:01...5 rounds of 400m run, 15 box jumps (Rx'd height), and 15 wallballs (Rx'd weight), instead of 30.
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0 # Max@UCD 2010-02-10 10:08
did 5 rounds of that awesome power snatch/snatch balance/over head squat sequence

11:47

this was tough...5 rounds was good enough
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0 # 2010-02-10 14:19
29:56 for five rounds as Rx'd. I did Kelly back on December 23, 2009 in 34:22. I have shaved 4:26 off my December time. Sweeeet!
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0 # connie stephens 2010-02-10 15:33
25:14 5 rounds of 400 M run, 15 box jumps (used two weights instead of box), and 15 Wallballs 8 lbs..

Time in December was 29:55 Same Scaled Version
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0 # Sarah77 2010-02-10 16:14
22:51 rx'ed, except for the 20" box.
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