Warm up: Warmy 3 rds of; 1 minute plank 16 step ups (use bleacher) 10 squats Xfit WOD: 20 min AMRAP: 400 meter run Max rep wall ball (20/14) Pull up work; 5×10 (hang for 30 secs on last sets) Post results to comments.
8/7/15
Warm Up: Warmy Front squat 5,5,3,3,1,1 (starting weight 95/55, increase weight after first set how ever you want) 20 jumping jacks in between sets Xfit WOD: 3 rounds for time of; 30 squat cleans (95/65) 30 walking HRPU’s 60 DU’s (sub DU’s with 1 suicide) Pull of work; 5×10 (on last set, hang from bar […]
8/5/15
Warm Up: Warmy 2 rds of; 24 mountain climbers 20 jumping jacks 10 squats Xfit WOD: Partners to complete within 3 minutes, the following; P1 down and back (on field) while P2 performs 5 burpees and 10 wall balls (use net polls to determine height, 10′ guys, 9′ girls). Once P1 is back P2 takes […]
8/3/15
Warm Up: Warmy Spend 5 minutes warming up on today’s exercises Xfit WOD: Teams of 2, working at the same time, 5 full rounds of; 20 reps (each partner) KB thrusters (35/25 or 20#) 20 HRPU’s 20 reps of weighted lunges (45/25# plate, not overhead) 20 Push presses (75/45) 20 wall ball cleans (20/14) Pull […]
7/29/15
On vacation after today’s WOD, no post on Friday. Next post, Monday. Warm Up: Warmy 3,3,3,3 deadlift (135×2,155,185/65×2,95,135) 20 jumping jacks in between sets Xfit WOD: Complete as many rounds and reps as possible in 15 minutes of: 3 Deads, 3 hang squat cleans, 3 shoulder to overhead (115#/80#) 12 Push-ups 15 Box jumps (20″) […]
