Stomach Pulls (6×5 fat grips) SWOD: 65%x5, 75%x5 and 85%x5+ Banded tricep push downs (3×15) – work in between sets Kroc rows (3×30) AHAP! Tempo push up’s (lower down for 3 seconds and press up within 3 seconds) 3×1 minute each set with a 1 minute rest in between sets. Post weight to comments.

Warm Up: Warmy 25 BW squats 25 hollow rocks Xfit WOD: Teams of two perform the following for time; 1,2,3,4…..10, then back down (depending on which exercise one starts at) Front squats (115#/75#) Push presses (115#/75#) Here’s how this one will work – athlete one starts with front squats and counts up from 1 while […]

Stomach Pulls (5×5 fat grip) SWOD: Session 3, week 1 – Deadlifts 65%x5, 75%x5 & 85%x5+ Front squats – 50%x10, 60%x10, 70%x10 Work in 3×15 back extensions 3 rounds of: Isolation push up’s :30 Isolation lunges :30 Fit ball balance :30 Post weight to comments.

Warm up: Warmy 3 rds of; Side plank :30 seconds/ea side Plank :30 seconds Handstand hold :30 seconds Rest 1 minute between rds. Xfit WOD: 12 minute AMRAP of; 5 power snatches (95#/55#) 10 wall balls (20#/14#) 15 DU’s (3:1 singles) Post rounds and reps to comments.

Warm Up: Warmy 50 hollow rocks 50 mountain climbers My Birthday WOD: Teams of 2 perform the following; 5 rounds for time (cutoff time 31 minutes) 41 Thrusters (65#/45#) 41 ball slams 41 deadlifts (95#/65#) 41 burpees 41 Abmat sit up’s Finish with 72 DU’s, each athlete if time permits. Teams of two will split […]