Warm up: 7 minute row, practice speed every other minute. Xfit WOD: For time; 75x Deadlifts (use your body weight as the Rx’d weight) Post time to comments.
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1/30/12
Warm Up: 75 Jumping Jacks 50 Double unders 25 Mountain climbers 10 push-ups Xfit WOD: Max rounds in 20 minutes; 15x Sumo Deadlift high pull (95#/65#) 15x Squats 15x Push-ups 15x Double unders (60 single skips) Run wall-wall x2 Post total rounds to comments.
1/27/12
Warm Up: “The Scott Special” Xfit WOD: Happy Birthday Susie and Kevin! 1 Round of; 37 Sit-up’s (hands must reach though and touch feet) 43 Hand-release push-up’s 37 DU’s (if single skip 2:1, or 74 jumps) 43 Squats (35#/25# plate) 37 Sit-up’s 43 Push press (65#/45#) 37 DU’s 43 Good mornings (body pump bar only) […]
1/26/12
Warm Up: 7 minute walk at 10% incline, 4 speed Xfit WOD: Three rounds for time of: Row 1000, 750, 500 meters 45 pound Thruster, 50 reps 30, 20, 10 Pull-ups Post time to comments.
1/25/12
Warm Up: 2 rounds of; 1 minute hollow hold 1 minute plank 1 minute sit up’s…rest 1 minute, start round 2 Xfit WOD: “3 minute, 2 minute” Wall Ball (20#/14#) KB Swings (35# DB/20# KB) Box Jumps (24″/20″) Deadlift (95#/65#) 3-5 athletes/station. Round one you attempt max reps at each station for 3 minutes, rest […]
