Warm Up: 5 minute row Burgener warm up and/or MWOD Xfit SWOD: 5/3/1 Shoulder Press (Week 1) 531THEORY week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. If you are on week #2: […]
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4/2/12
Warm up: 5 mins 1/2 gassers 50 secs bottom-to-bottom squats, 5 secs in bottom squat, 5 secs rest. Xfit WOD: “Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: Wall-ball (20#/14#) […]
3/31/12
Saturday morning WOD! This weather is too nice not enjoy a workout outside. For those that want to, meet at Ralston Valley High School by the track at 8am Warm Up: 2 rounds of; 100m run 10 squats 20 mountain climbers Xfit WOD: For time; 400m run 10 tire flips 400m run 20 burpees 400m […]
3/30/12
Warm Up: 100 Jumping Jacks 5 DE (dynamic effort – moving through exercise with maximal speed (controlled!) push up’s every minute for 5 minutes Push up set up: Hands placed shoulder width apart Fingers spread out with index fingers pointing forward and thumbs pointing inward Shoulders posted on top of the knuckle of the hand […]
3/29/12
Warm Up: 5 minute row Xfit SWOD: 5 rounds Rest as needed between lifts Rack pull 5-5-5-5-5x RackPullDemo Then… 10 minute practice of pull up variations; deadhang, kip, C2B, grip…etc. Try to complete 50 total pull up’s in Rx’d time. Post weight and pull up total to comments.
