Rest Day. Get geared up for muscle up’s? Muscle up’s??? Pick three mobility WOD’s and tack and floss for 15-30 mins. Post MWOD’s that you tried to comments.
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3/14/12
Warm Up: Samson stretch 3x’s per leg Hollow hold (30 secs, 1 minute, 30 secs) Plank hold (30 secs, 1 minute, 30 secs) 25 sit ups Please watch the push up video below to understand the push up set up and why a hollow hold is important. PushUpDemo Xfit WOD: 3 rounds for time; 50 […]
3/13/12
Warm up: Burgener warm up Xfit WOD: Back squat 70%x3 reps x 10 sets. Front squat 70%x3 x 3 sets. Sit ups 50 weighted sit ups 25 chin ups Post weight to comments.
3/12/12
Warm up: Scotty’s warm up. Xfit WOD: 21, 15, 9, 6 reps for time of; DU’s (try not to sub singles if possible – if single jumps 4:1) Thrusters (75#\55#) Burpees SDHP’s (75#\55#) Wall ball cleans (20#\14#) Equipment needed; Jump ropes Bars, olympic & body pump Rx’d weight All wall balls 20 & 14 lbs […]
3/9/12
Open WOD #3 will be administered tomorrow in the small gym. You know who you are…good luck! Warm Up: Samson Stretch (3x’s) 2 rounds Tabata’ish 20 seconds on – Handstand Hold 10 seconds off 20 seconds on – Squats 10 seconds off 20 seconds on – Push Up 10 seconds off 20 seconds on – […]
