Warm Up: 5 minute row Pulls (14,10,8,8,8) Stomach SWOD: Session 3, week 4 Squat (deload) Squat – 40%x5, 50%x5, 60%x5 Straight Leg Deadlift – 40%x5, 50%x5, 60%x5 Back extensions 5×10 (weighted) Post weight to comments.
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10/29/12
Warm Up: Warmy 2 rounds AMRAP of; Burpees Box jumps (24″/20″) Slam balls (20#) Weighted lunges (45#/25# plate) Wall ball (20#/14#) Each exercise will last 2 minutes. Rotate quickly to the next exercise, no rest is allowed. There is a 2 minute rest between rounds. Post total reps to comments.
10/26/12
Warm up: Warmy Xfit WOD: Partner WOD, 12 mins AMRAP of; 3 deadlifts (115#/65#) 3 hang cleans (115#/65#) 3 front squats (115#/65#) 1 push press (115#/65#) While partner 1 is performing the above exercises, partner 2 is doing burpees. You switch once athlete who’s performing the exercises is done with the sequence. Post rounds and […]
10/24/13
Warm up Warmy Xfit WOD: For time of; Press/push press/push jerk 15-12-9-6 With 75 DUs after each set. Weight should be heavy enough to be able to do 15 but not 16. Suggested weight – 95/65. Post time to comments.
10/23/12
Warm Up: 5 minute row Pull’s (14,9,8,8,7) Stomach SWOD: Session #4, Week #3 deadlift 75% (5 reps), 85% (3 reps), 95 (1+reps) 50-55% 5×10 Bulganin split squats 3×10 Post weight to comments.
