Warm Up: Warmy Xfit WOD: Death by 10M Post last round to comments.
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9/18/12
Warm Up: 5 minute row Pulls (11,8,7,6,6) Stomach SWOD: Squat – 65%x5, 75%x5, 85%x5+ Squat 50-55% 5×10 Chin-up hold’s 3 sets, adding weight sets 2 & 3. Hold as long as you can set 1, add weight hold as long as you can, add weight and hold. Post weight and total hold time to comments.
9/17/12
Warm Up: Warmy DEWOD: 10×2 of either; Push press, or Push jerk Xfit WOD: For time; 100 burpees Post weight and time to comments.
9/13/12
Warm Up: 5 minute row Pull’s 38 (11,8,7,6,6) switch grips between sets Stomach SWOD: Session #3, Bench (deload) Bench – 40%x5, 50%x5, 60%x5 Kroc rows – 2×20-40 reps Straight bar curls – rest-pause Tricep extension – rest-pause Post rest-pause reps to comments.
9/12/12
Warm up: Warmy Xfit WOD: Teams of two preform the following, 10 rounds for time of; 10 push press (75#/55#) 10 plyo push up’s (45#/25# plates) Then 200 sit up’s (total between partners). One athlete working at a time. Post time to comments.
