5 minute warm up Pulls (11,8,7,6,6) Stomach SWOD: Session 2, week 3 – squats 75%x5, 85%x3, 95%x1+ 50-55% 5×10 Back extensions 5×10 150 Hollow rocks Post weight to comments.

Warm Up: Warmy 3x 1 minute plank holds, 30 seconds rest in between. Xfit WOD: Teams of 2 for time of; 10, 9, 8, 7, 6, 5, 4, 3, 2, 1… Deadlifts (155#/100#) Push press (115#/75#) even numbers Weighted push ups (45#/25# plates) odd numbers Post time to comments.

Warm Up: Warmy 3min Rest (during rest, practice candlestick roll to warm up for pistols) 3min max Rolling pistols (alternate legs) watch videos below for a better understanding 3min Rest 3min max Double Unders Xfit WOD: 15 minute AMRAP of; 21 Abmat sit up’s 15 Box jumps (24″/20″) 9 Wall balls (20#/14#) Post rounds and […]

5 minute warm up Pulls (5×5 fat grip) Stomach SWOD: 70%x3, 80%x3, 90%3+ 50-55% 5×10 5×10 banded triceps push downs (work in during 50-55% sets) Kroc rows (2×40 AHAP) Post weight to comments.

Quick note – Per the Y staff, if equipment is pulled from the weight room make sure it’s put back in its place. I don’t think the morning group will have a problem with this request but apparently it’s an issue. Thanks! Warm Up: Warmy 5 rounds, handstand holds 30 second each round with 30 […]