Gone skiing!  See you Wednesday. 

Warm Up: Warmy+ Weightlifting Front squat 5,5,3,3 warm up using 2 sets of 7 reps each at 50% of 3RM and 60% of 3RM then start the sequence. During rest periods practice 5 HSPU’s for a total of 15 Xfit WOD: 5 Rounds For time with a Partner: 6 Curtis P’s (total, one working at […]

Warm Up: Warmy+ Handstand push up practice; Handstand Push Up part 2 Xfit WOD: 21,15,9,9,15,21 of; Burpees Hang power snatch (75#@21, 85#@15, 95#@9/45#@21, 55#@15, 65#@9) KB OHS (35/25) Pull up work; 17,11,10,9,9  

Warm up: Warmy+ Handstand push up work – 10 minutes.  Watch video to learn progression one.  We’ll learn progression two on Wednesday. By Friday we should be able to do a couple HSPU’s  http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 Xfit WOD: 21-18-15-12-9-6-3 rep rounds of: Begin ea. round with BW lunge (length of court) same time with partner.  Front squat […]

Warm Up: Warmy+ Complex; 5×5 of PC, FS, PP (make weight heavy BUT light enough to have prefect form) Xfit WOD: Teams of 2, 20 minute AMRAP of; While P1 completes; 10 wall balls (20/14) 10 lunges (wall ball overhead) 10 wall ball sit ups P2 will do max thrusters (95/65)… At minutes 5, 10 […]