Warm Up: Warmy 3×5 Front squats (95/105/125-55/65/75) Xfit WOD: 10 rounds, 10 reps for time of: Push press (75/55) Ring pulls Weighted squats (35/25# KB) Pull WOD: 20,13,12,11,11 Post results to comments.
10/8/14
Warm Up: Warmy EMOM for 6 minutes of; 1/2 gasser + 5 burpees even rounds 20 DU’s (2:1 singles) + 5 squats odd rounds Xfit WOD: Five Rounds of 3:00 minutes “on” followed by 1:00 minute “off” 3 low hang snatch (95/65) – GTO replaces snatch 6 Deficit push-ups (45# plate) 9 KB weighted lunges […]
10/6/14
Warm Up: Warmy 3 rds of; 1 minute plank 30 secs right side plank 30 sec left side plank 30 sec rest Xfit WOD: Partner up; 75 total Hang snatch (hang clean to push press is an option) – 75#/55# Rest 1 minutes 21,15,9 of: KB thruster (35#/20) Burpee over bar (12″ height using PCV […]
10/3/14
Warm up: Warmy 3 rds of; :30 plank hold, :10 rest :20 handstand hold, :10 rest :30 wall sit. :20 rest Xfit WOD: 100 wall balls 100 SDHP (starting weight; M=65, W=45 + 10#’s at each 25 rep interval) 100 Box jumps (starting height; M=16″, W=12″ + 4″ at each 25 rep interval) 100 Push […]
10/1/14
Warm Up: Warmy Take 5 minutes and warm up on the exercises below. Xfit WOD: 7:00 AMRAP (As Many Rounds As Possible) 7 Ball Slams 7 Kettlebell Swings (35/25) 7 Pull-ups or ring rows 7 Hurdle Jumps (24/20) 7 Abmat sit up’s Rest 2:00 5:00 AMRAP 7 Ball Slams 7 Kettlebell Swings 7 Pull-ups or […]
