Stomach x2 Pulls 1×10, 1×8, 1×6 fat grip SWOD: Session 2, week 4 (deload) – Squat 40%x5, 50%x5, 60%x5 Front squats 3×10 (135#) “Jackie” 1000M row 50 thrusters (45#) 30 pull up’s Post weight and time to comments.

Warm Up: Warmy 100 sit up’s, abmat or not Xfit WOD: Teams of 2 or 3 complete the following; Plank (push up position) 15 wall ball squat cleans (20#/14#) Sprint While athlete 1 sprints to mid field and back, athlete 2 performs 15 wall ball squats, athlete 3 is in plank position. Athlete 2 can […]

Warm Up: Warmy 2 rounds of; 1 minute hollow hold :15 rest :30 handstand hold :15 rest Xfit WOD: 3 Rounds for max reps: 1 minute of wall ball (20#/14#) 1 minute of jump of box (20″/16″) 1 minute of push press (95#/65#) 1 minute of DU’s (for those who can’t string together 10 DU’s, […]

Stomach (3×10 on sit up’s) Pull’s (2×10, 5×3 (fat grip)) SWOD: Session 2, week 3 – Bench 75%x5, 85%x3, 95%1+ (work 3×15 banded tricep push downs) Incline press – 65%x5, 75%x5, 85%x5 Reverse grip bar curls- rest pause Fat grip lat pulls (TRX) 3×8 Post weight to comments.

Warm Up: Warmy 1/2 gasser’s (down and back x2) EMOM, 5 minutes total Take 10 minutes to complete 3×5 squat clean. Try to set your 5RM Xfit WOD: 5 rounds of; 50 feet walking lunges (plate overhead 45#/25#) 21 burpees Post weight and time to comments.