Stomach – plus 3 additional sets of hanging leg raises, 10 reps each set Pulls (11, 7, 5) 3×5 fat grip SWOD: Session 2, week 3 – Deadlifts 5 minute warm up 75%x5, 85%x3, 95%x1+ Front squats – 65%x5, 75%x5, 85%x5 Weighted back extensions 3×15 Post weight to comments.

Warm Up: Warmy 5 minutes to find your longest broad jump. Xfit WOD: Complete 2 rounds of; Thrusters (95#/65#) for 1 minute Rest 1 minute Plyo Push Ups for 1 minute Rest 1 minute Ball Slams for 1 minute Rest 1 minute Burpee Box Jumps for 1 minute (20″ box) Rest 1 minute Post total […]

Warm Up: Warmy Wheelbarrows (baseline to half court = 1 rep, complete 5 w/ partner) Xfit WOD: For time; HRPU Wall ball (20#/14#) Then… 200 squats The HRPU’s and wall balls are ladder format. A team of two will perform each exercise accordingly; start with HRPU’s, first athlete will complete 10 reps, the second athlete […]

5 minute warm up Pull’s (2×10, 3×5 fat grip) Stomach SWOD: Session 2, week 3 – press 75%x5, 85%x3, 95%x1+ 50-55% 5×10 1A – banded tricep pull downs 3×12 1B – bent over bar row 3×12 1C – tempo bicep curl :45 seconds (start with elbows bent, slowing lower (for 3 seconds) until arms are […]

Warm Up: Warmy 100 hollow rocks Take 10 minutes to work up to the following weight; Power clean 135#/95# Front squat 135#/95# Then…no rest Teams of 2, 10 minute AMRAP of; 5 power cleans (115#/75#) 5 front squats (115#/75#) Then…no rest 60 power snatches (cut off time 7 minutes, split between partners – 75#/45#) Post […]