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Steffon Williams

Log

Date Workout Score Ave Comments Action
08/25/25 11:51 3,002m 1:58.5

3 rounds: 1000m row; 15 front squats (135lbs)

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08/24/25 2000m 7:48.2 1:57.0 View workout
08/24/25 7:44 2,017m 1:55.0 View workout
08/23/25 20:05 5,113m 1:57.8 View workout
08/22/25 7:57 2,005m 1:59.1

4 mile run before row then: 4 rounds of: 25 dumbbells incline bench (50lb DB’s); 500m row.

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08/21/25 12:02 3,009m 2:00.1

6 rounds holding 20 lbs dumbbells: 24 squats; 24 push ups; 24 walking lunges; 500m row: total time: 33:05

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08/20/25 19:39 5,005m 1:57.8

10 rounds: 500m row; 10 bench press (225)

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08/14/25 v1500m/2:00r...4 6,000m 1:56.5 View workout
08/12/25 v1000m/1:00r...4 4,000m 2:03.1

Before row: 5 rounds: 15 bench press (225 lbs); 20 pull ups

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08/08/25 8:10 2,014m 2:01.6

Before row: 100 front squats (135 lbs)

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08/08/25 7:46 2,017m 1:55.6 View workout
08/07/25 5000m 19:53.2 1:59.3 View workout
08/06/25 22:11 5,010m 2:12.8

4 mile run before row: total time 59:33

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08/05/25 19:59 5,006m 1:59.8 View workout
07/31/25 20:30 5,010m 2:02.7

10 rounds: 500m row, 3 rounds of Cindy (strict). Total time:52:27

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07/20/25 3:45 1,021m 1:50.3 View workout
07/19/25 10:36 2,503m 2:07.1

Before row: 150 pull-ups; 300 pushups; 450 squats

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07/19/25 9:56 2,506m 1:58.9

Buy in row

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07/18/25 20:10 5,004m 2:00.9

10 rounds: 500m row, 10 bench press (225lbs) total time: 38:19…. Terrible

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07/12/25 10:27 2,502m 2:05.4 View workout
07/12/25 9:53 2,506m 1:58.3 View workout
07/06/25 19:41 5,017m 1:57.7 View workout
06/25/25 20:02 5,096m 1:57.9 View workout
06/24/25 20:02 5,060m 1:58.8 View workout
06/19/25 21:58 5,016m 2:11.4

Before row: 2 mile run, 100 pull-ups, 200 pushups, 300 squats: total time 63:12

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