Warm Up: 5 minute (run/row/bike – whatever) Pulls (16,10,9,8,8) Stomach SWOD: Session 4, week 3 Squats 75%x5, 85%x3, 95%x1+ 50-55% 5×10 3×12 K2E Post weight to comments.
12/17/12
Warm Up: Warmy Xfit WOD: 4 Rounds of: 100 ft walking lunges with 45/25LBS plate held overhead 30 box-jumps (24″/20″) 20 wall-ball shots (20#/14#) 25 push-ups Post time to comments.
12/14/12
Warm Up: Warmy Xfit WOD: Teams of 2, 15 minute AMRAP of; Squat clean plus 2 thrusters (75#/55#), squat clean plus 2 thrusters…etc until 10 thrusters have been performed 12 Buprees Wall ball (20#,14#) throw, bear crawl. Athlete 1 starts with squat clean thrusters while athlete 2 starts with burpees. Once athlete 1 finishes he/she […]
12/13/12
Warm Up: 5 minute (run/row/bike) Pulls (16,10,9,9,8) Stomach SWOD: Session 5, week 2 Bench 70%x3, 80%x3, 90%x3+ Incline Press 60%x8, 70%x8, 80%x6 Kroc rows 1×40/side (HEAVY) Rest-pause Dips Post weight to comments.
12/12/12
Warm Up: Warmy 3 rds of Hollow hold, plank and sit ups each for 1 minute with 1 minute rest in between rds Xfit WOD: 21-18-15-12-9-6-3 reps for time: 150 DU’s (3:1 for single skippers) Sumo Deadlift High Pull – 95/65 lbs – scaled weight use body pump bars jumps, over 20″/16″ box jump 150 […]
