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.
11/14/12
Warm Up: Warmy Xfit WOD: For time of; Lunge to free throw line, run back 3 burpees, lunge to half court, run back 6 burpees, lunge to other free throw line, run back 9 burpees…etc. until 24 burpees are completed. Post time to comments.
11/13/12
Warm Up: 5 minute row Stomach Pulls (15,10,9,8,8) SWOD: Session 4, week 1 squat 65% @ 5 reps, 75% @ 5 reps, 85% @ 5+ reps 50-55% 5X10 Good mornings 3×12 (95#/45#) Post weight to comments.
11/12/12
Warm Up: Warmy Xfit WOD: Teams of 3 perform the following; 10 rounds, 10 reps of; Wall ball (20#/14#) Push up’s Hang cleans (95#/55#), scaled weights used body pump equipment. Post time to comments.
