Warm Up: Warmy 25 BW squats 25 hollow rocks Xfit WOD: Teams of two perform the following for time; 1,2,3,4…..10, then back down (depending on which exercise one starts at) Front squats (115#/75#) Push presses (115#/75#) Here’s how this one will work – athlete one starts with front squats and counts up from 1 while […]

Stomach Pulls (5×5 fat grip) SWOD: Session 3, week 1 – Deadlifts 65%x5, 75%x5 & 85%x5+ Front squats – 50%x10, 60%x10, 70%x10 Work in 3×15 back extensions 3 rounds of: Isolation push up’s :30 Isolation lunges :30 Fit ball balance :30 Post weight to comments.

Warm up: Warmy 3 rds of; Side plank :30 seconds/ea side Plank :30 seconds Handstand hold :30 seconds Rest 1 minute between rds. Xfit WOD: 12 minute AMRAP of; 5 power snatches (95#/55#) 10 wall balls (20#/14#) 15 DU’s (3:1 singles) Post rounds and reps to comments.

Warm Up: Warmy 50 hollow rocks 50 mountain climbers My Birthday WOD: Teams of 2 perform the following; 5 rounds for time (cutoff time 31 minutes) 41 Thrusters (65#/45#) 41 ball slams 41 deadlifts (95#/65#) 41 burpees 41 Abmat sit up’s Finish with 72 DU’s, each athlete if time permits. Teams of two will split […]

Stomach Pulls (3×8, 2×5 fat grip) SWOD: Session 3, week 1; Shoulders 65%x5, 75%x5, 85%x5+ Work in tricep pushdowns during main sets (3×10, blue band) 50-55% 5×10 Rest-pause EZ curls TRX fat grip pulls (3×10) Post weight to comments.