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Old 07-29-2008, 08:59 AM   #10
George Mounce
Banned for Ethical and Integrity Violations George Mounce is offline
 
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Join Date: Mar 2007
Location: Steens  MS
Posts: 3,295
Re: Hybrid Program Heavy Metcons

From my log - I'm doing the hybrid myself

Quote:
Here is my current (keep in mind these are based on my times to complete the workouts in 10 min or less) template for the Under 10 minute WODs for the Hybrid program:

Rx’d Under 10 minute WODs
Helen, Elizabeth, Isabel, Diane, Grace, Annie, Karen, Fran, Griff,
Tabatas – 1 exercise for 8 rounds, 2 exercises for 4 rounds each, 4 exercises for 2 rounds each

Scaled WODs for 10 minutes
Cindy (10 min), Angie (50 reps), Barbara (3 rounds), Nancy (3 rounds), Linda (5…1), Mary (10 min), Nate (10 min), Filthy 25s
Scaled Michael – 3 rounds of: 400m run, 25 situps, 25 back extensions
Scaled JT - 15-12-9 of HSPU, ring dips, push-ups
Scaled Murph - 800m 50-100-200 (5-10-20 x 10) 800m
Scaled Daniel - 25 pull-ups, 400m run, 12 reps 95# thruster, 400m run, 12 reps 95# thruster, 400m run, 25 pull-ups
Scaled Josh – 21-15-9 of 95# OHS, pull-ups
Scaled Jason – 50 squats, 2 MUs, 40 squats, 4 MUs, 30 squats, 6 MUs, 20 squats, 8 MUs
Scaled Badger – 3 rounds of: 95# squat clean x 15, 15 pull-ups, run 400m
Scaled Joshie – 2 rounds of: 1.5 pood KB snatch x 10 right arm, 10 L pull-ups, 1.5 pood KB snatch x 10 left arm, 10 L pull-ups
Scaled Tommy V – 115# thruster x 15, 3 x 15’ rope ascents, 115# thruster x 12, 2 x 15’ rope ascents, 115# thruster x 9, 1 x 15’ rope ascent

Last edited by George Mounce : 07-29-2008 at 09:02 AM.
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