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Monthly Archives: August 2011

08/31/11 WOD

Picture compliments of Hybrid Fitness

WU

Mobility drills

Skill-Kipping pullups  10 minutes

WOD

5 rounds for time of:
400 meter run
95/65 pound Snatch, 15 reps



08/29/11 WOD

Summer Crush!!

 

WU

Myofascial roll out

10 Minutes

Jumprope-1 min/Air squat-1 min

WOD

400 meters to start!

Then:

10-9-8-7-6-5-4-3-2-1

Split Jerks-F65/M95

Burpee Box Jumps

OH Plate Lunges-R/L

400 meters to end!

08/27/11 WOD

 

WU

400 meters

Agility ladder

WOD

Partner WOD

Three rounds of :

Ring dips-12 reps each

Medball run-400 meters (exchange at 200 meters)

Sled push-200 ft

Situps-20 reps


08/26/11 WOD “Mr. Jackson”

WU

Dodge ball

WOD

“The Chief”

* We are honoring the life of Mr. Greg Jackson today by doing this WOD!

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


08/25/11 Skill/Strength

 

Skill

Goodmornings and stiff leg deadlift

Strength

Sumo deadlift-on the minute 5 reps for 15 minutes

* F205/M275


08/24/11 WOD “Chasing Helen”

 

WU

PVC Shoulder mobility

10 minutes

Skill: Muscle ups

WOD

“Chasing Helen”

1200 meters

63 KB OHS

36 Pullups

800 meters

42 KB OHS

24 pullups

400 meters

21 KB OHS

12 Pullups

08/22/11 WOD “Tiffany 30″

 

WU

Myofasical roll out

Pose drills-10 minutes

400 meters

WOD

AMRAP in 30 minutes

* It will be set up in 6 blocks of 5 minutes with 1 minute rest in between each block

Thrusters-5 reps F65/M95

HSPU-5 reps

T2B-5 reps

Sprint