Warm Up: 5 minute row/run/bike (whatever you’re in the mood for) Pull’s 15,10,9,8,8 Stomach SWOD: 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Rack deadlift 3×12 (135#/95#) Post weight to comments.
11/26/12
Warm Up: Warmy 4:1 flutter kicks (3x1min w/ 1min rest between sets) Xfit WOD: Teams of 2 complete the following for time; 50 hang cleans (75#/55#) – athlete 1 10 burpees – athlete 2 The athlete who finishes their exercise first must jump rope (DU’s) until his/her partner is done. For every 100 DU’s completed […]
11/19/12
Warm Up: Warmy Handstand Holds 3x:30 secs Superman 3×10 Xfit WOD: EMOM for 20 mins of; 20 sit up’s, 1 push up, 19 sit up’s, 2 push up’s…etc. Finish with 1 sit up, 20 push up’s. Post last round completed to comments. The next WOD will be posted November 26th. Happy Thanksgiving to those that […]
11/16/12
Warm Up: Warmy Xfit WOD: Partner tabata; SDHP (95#/55#) Box squats (10″ height, holding 45#/25# plate Rest 2 minutes Floor press (95#/55#) Box jump (24″/20″) Post lowest rep/exercises then add for total count to comments.
11/15/12
Warm Up: 5 minute row Stomach Pulls (15,10,9,8,8) SWOD: Session 4, week 1 of press 65% @ 5 reps, 75% @ 5 reps, 85% @ 5+ reps 50-55% 5×10 Dips 3×12 Rest-pause straight bar curls Post weight to comments.
