Warm up: Warmy 3 rds. of; 1 min plank 1 min hollow hold :15 rest Xfit WOD: EMOM for 20 minutes of; 20 squats, 1 push up, 19 squats, 2 push up’s…etc. until last set; 1 squat and 20 push up’s. Pull up WOD: 16,11,9,9,9 Post results to comments.
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6/13/14
Happy Friday the 13th! Warm Up: Warmy tabata style Squat cleans (65/45) 1 min rest Dips Xfit WOD: 3 rounds of; 500M row 10 squat cleans (115/95) 20 KB swings (53/35) 30 push up’s 40 wall balls Teams of 5 will complete the sequence 3 times. Rest is determined by your partner who’s in front […]
6/11/14
Happy Birthday, Sonja! Warm Up: Warmy 3 rds of; 2 wall walks 6 squat jumps 12 jumping jacks Xfit WOD: Sonja’s birthday WOD; 69 DU’s (3:1 singles) 6 rds of; 11 weighted box jumps (20″/16″, 10#/25# KB) 11 thrusters (75#/55#) @ reps 6 and 11, 3 bar facing burpees 11 HRPU’s Finish with 45 slam […]
6/9/14
Warm Up: Warmy 2 rds of; Plank holds 10 candlestick rolls Suicide handstand hold Partner up – start with one holding plank for 1 minute, switch when the minute is up. Next, each athlete completes 10 rolls and finally while one is running a suicide the other is holding a handstand (encourage your partner to […]
6/6/14
Warm up: Warmy EMOM for 5 minutes of; 1/2 gassers Xfit WOD: For time of; 50 Hang snatch (75/45) 10 Bulgarian squats (25/10# plates) 40 Hang snatch 20 Bulgarian squats 30 Hang snatch 30 Bulgarian squats 20 Hang snatch 40 Bulgarian squats 10 Hang snatch 50 Bulgarian squats Pull ups; 16,10,9,9,8 Post results to comments.
