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Monthly Archives: December 2010

WOD 12/29/10

WU
Four rounds of:
Burpee pullups-5 reps
Jumprope-100 singles/50 dubs
WOD

For Time:

20 Clean and Jerk (with squat) F65/M9

200m Run

25 Ring Push Ups

200m Run

20 Front Squat F65/M95

200m Run

20 Clean and Jerk (with squat) F65/M95

200m Run

25 Ring Push Ups

200m Run

20 Front Squat F65/M95

200m Run

WOD 12/27/10 “Nutts”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

WU

Joint mobility

Three rounds of :

Pushups-15

Air squats-15

V-situps-15


WOD

“Nutts”

For time:

10 Handstand push-ups
M250/F185 pound Deadlift, 15 reps
25 Box jumps, M24/F20 inch box
50 Pull-ups
100 Wallball shots, M20/F14 pounds, 10′
200 Double-unders or 500 singles
Run 400 meters with a M45/F25lb plate

12/23/10 Skill/Strength

 

Skill

Bent over rows/Deadlift progression

Strength

Deadlift-3-3-3-3-3-3-3

WOD 12/22/10

WU

Joint mobility

800 meters

WOD

Four rounds:

Pushup release-15 reps

Squat cleans-12 reps  F65/M95

KB Renegade rows-10 reps  R/L

Rope climb-1 (modified 5x)

40 yd sprint x 2


WOD 12/20/10 “Happy Birthday Christine!”

WU

Joint mobility

1 mile T/T

WOD

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
65/95 pound Overhead squat, 15 reps

WOD 12/17/10

WU

Three rounds:

Pullups-10

Mountain climbers-10

Pushups-10


WOD

Four rounds for time of:
20 Kettlebell swings OH  F16kg/M24kg
20 Box jump F20/M24
Run 400 meters
20 T2B
20 Backsquat (barbell)

12/16/10 Skill/Strength

Our latest On Ramp Class!

Skill

Deadlift-progression

GHD back extensions

Strength

Deadlift-10 x 10 reps  F135/M205

GHD-10 x 10 reps

WOD 12/15/10

Our Nova Uniao South Florida Bjj School

WU

800 meters

10 minutes of skill work: kipping pullups

WOD

21-18-15-12-9 rep rounds of:
115/75 pound Power snatch
Wallball burpees, 20/14 pound ball
Ring planks