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Old 08-05-2008, 01:35 PM   #22
Chris Robinson
Member Chris Robinson is offline
 
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Join Date: Oct 2007
Location: New Bern  NC
Posts: 361
Re: Hybrid Program Heavy Metcons

Here's two more I've done recently:

(a)
15 - 12 - 9 reps of:
- Pull-ups
- KB swings, 2 pood
- Dips
*all done while wearing a 40lb. vest

(b)
4 rounds of:
- 10R/10L KB snatches (I used a 16kg)
- Med Ball Overhead Toss, 20lb. ball
- Sprint 100m
- Med Ball Overhead Toss, 20lb. ball
- Sprint 100m

note: If you don't know what an Overhead Toss is, see p. 8 here (they call it the over-the-back toss): http://www.performbetter.com/catalog...%20Handout.pdf (wfs)
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