I’m skiing tomorrow, see you Monday. Warm up: Warmy Xfit WOD: 3 rounds for time of; 30 squat cleans (95#/65#) 30 deadlifts (95#/65#) 100 DU’s (3:1 singles) Post time to comments.
4/18/13
5 minute warm up Pull’s (10,8,6,6,6) Stomach SWOD: Session 2, week 2 – Press 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Close grip bench press 60%x8, 70%x8, 80%x6 Banded tricep pull downs 100reps Post weight to comments.
4/17/13
Warm Up: Warmy 3 sets on the minute of; 20 hollow rocks 10 plank should taps (each side) 10 plank flutters (each leg) rest 30 seconds Xfit WOD: Three rounds for time of: Walking lunge, 100 ft (45#/25# plates) 50 Squats (45#/25# plates) 25 HRPU’s Post time to comments.
4/16/13
This assumes the weather doesn’t get worse. Row 5 minutes Pull’s (10,8,6,6,6) Stomach IWOD: 2 minute warm up on treadmill then… at 5K pace run; 1 minute on 1 minute off :50 seconds on :50 off :40/:40 :30/:30 :20/:20 :10/:10…then back up the ladder finishing after running 1 minute Rest 5 minutes then… 3 rounds […]
4/15/13
Warm up: Warmy Xfit WOD: For time of; 50, 40, 30, 20, 10 Burpees AbMat sit ups Post time to comments.
