Warm up 5-10 minutes Xfit WOD: Complete 5 rounds for time of: 50 feet Overhead walking lunges (45#/25# plates) 21 Burpees Then, rest 2 minutes and complete as many DU’s as possible within a 5 minute time limit. Post time and total DU’s to comments.
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6/26/12
Warm Up: 5 minute row Xfit SWOD: Session 2, week #3 Squat First set @ 75% (5 reps) Second set @ 85% (3 reps) Third set @ 95% (1 reps or more) Forth set @ 50-55% (5×10 reps) Then… Seated box jumps; 30 reps with weight. Start with sitting on box in box squat position […]
6/25/12
Warm up: Warmy Xfit WOD: “Kelly” 5 rounds: 400 meter run – once around field 30 box jumps (24″) 30 wall-ball shots (20#/14#) Post time to comments.
6/22/2012
Warm Up: Warmy Xfit WOD: “tabata this” Box jumps (20″) Push press (75#/55#) Burpees Wall balls (20#/14#) Mod – push press (65#/45#) Post lowest rep round of each exercise to comments.
6/21/12
Warm Up: 5 minute row Pulls Xfit SWOD: Session 2, week #2 Bench Press First set @ 70% (3 reps) Second set @ 80% (3 reps) Third set @ 90% (3 reps or more) Forth set @ 50-55% (5×10 reps) Post weight to comments.
