varied - functional - intense
Getting closer to the challenge make sure to register. This WOD is intended to help increase your wall ball rep total for fight gone bad. If you can do 150 wall balls under 10 minutes you should be able to do 30-40 wall ball reps per round during FGB. Also, Scott and I will review […]
Warm up: 5 minute row Take 2-3 minutes practicing squats Xfit WOD: “Two Minute Defense” 5 rounds x2 with 2 minute rest between rounds 1 power clean (95#/65#) 3 hang squat cleans (95#/65#) 2 jerks (95#/65#) sprint wall-to-wall, or about 200M Post time to comments.
The challenge is about 2 weeks away so make sure to sign up and let your friends and family know about it. The next 4-5 WOD’s will help you get ready for the individual and team workouts. Warm up: 5 minutes 1/2 gasser 20 hollow rocks 20 supermans Xfit WOD: 3 rounds, 1 minute at […]
Warm Up: 3 rounds of; 5 pike to push up’s 3 plank to side plank (ea. arm) 10 sit up’s Xfit WOD: 21, 18, 15, 12…3 GTO (ground to overhead) – 75lbs/55lbs. If weight is too heavy drop it but keep it heavy, this WOD is to build strength and keep HR high – video […]
Warm Up: 5-7 minute run Xfit WOD: Run for 5 minutes at 5K pace Rest 1 minute Run for 4 minutes at 5K pace holding 8lb DB’s Rest 1 minute Run for 3 minutes at 5K pace holding 10lb DB’s Rest 1 minute Run for 2 minutes at 5K pace holding 12lb DB’s Rest 1 […]
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