Swim WOD: For time swim 2000m Run WOD: 12 minutes at 5k pace plus 4 400M at fastest pace possible. Post to comments.
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5/9/2011
Warm-up: EMOM for 7 minutes 1/2 gassers x 3 Xfit WOD: 5 Rounds for time: 11 Up and over box jumps 24″/20″ 10 front squat 95 lb./65 lb. 11 Up and over box jumps 24″/20″ 15 Kettlebell swings 50 lb./25 lb. Post time to comments.
5/6/2011
Warm-up WOD: 3 RDS; 1 min of hollow hold 1 min of superman rocks 1 min of handstand hold Xfit WOD: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments.
5/5/2011
Xfit run WOD: 1 mile hill climb Incline between 6-12%. Add 10-20lb Tabata stomach 10 minute mobility WOD Post to comments.
5/4/2011
Warm-up WOD: 25 burpees over box (24″) Xfit WOD: For time: 10 Handstands 185 pound Deadlift, 15 reps 25 Box jumps, 24 inch box 50 push-ups 200 Double-unders 100 Wallball shots, 20 pounds, 10′ Run 400 meters with a 25lb plate Post time to comments.
