5 minute warm up Pulls (5×5 fat grip) Stomach SWOD: 70%x3, 80%x3, 90%3+ 50-55% 5×10 5×10 banded triceps push downs (work in during 50-55% sets) Kroc rows (2×40 AHAP) Post weight to comments.

Quick note – Per the Y staff, if equipment is pulled from the weight room make sure it’s put back in its place. I don’t think the morning group will have a problem with this request but apparently it’s an issue. Thanks! Warm Up: Warmy 5 rounds, handstand holds 30 second each round with 30 […]

5 minute warm up Stomach x2 SWOD: Session 2, week 2 – squat 70%x3, 80%x3, 90%x3+ Back extension 3×15 (weighted) “weighted Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post weight and time to comments.

Warm Up: Warmy Take 7 minutes to work clean and jerks and front squats. Xfit WOD: For time of; 30 clean and jerks (115#/75#) 100 burpees – split between partner, once bar is dropped, athlete performing burpees must stop. Allowed to start once bar is off ground. 30 front squats (115#/75#) Post time to comments.

I’m skiing tomorrow, see you Monday. Warm up: Warmy Xfit WOD: 3 rounds for time of; 30 squat cleans (95#/65#) 30 deadlifts (95#/65#) 100 DU’s (3:1 singles) Post time to comments.