Monthly Archives: August 2010

Legs Day off! Wed, Sept 1

Posted on August 31, 2010 by admin

Day three of the new mobility WODs. First shoulders, then hips and today posterior extensors. Warm up: 3 rounds not for time; 10 GHD sit ups 5 dead hang pull ups Wendler: Deadlifts WOD: 7 rounds for time: 5 knees … Continue reading →

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A New One! Tues, Aug 31

Posted on August 30, 2010 by admin

This morning at the track, after our warm up and mobility drills, we will tackle… JONESWORTHY! 6 rounds for time: (use reps given for each round) Squat 80-64-50-32-16-8 KB Swing 40-32-25-18-8-4 Pull-ups 20-16-12-8-4-2

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Monday Madness, Aug 30

Posted on August 29, 2010 by admin

A huge thanks to John Lovins and Pete Le from Ohio Krav Maga for the excellent self defense seminar Sunday in Hali’imaile Park.  Enoyed by all! Warm Up: Mobility Drills Skills: The basic punch Wendler: Bench Two WODs in One! … Continue reading →

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