Warm Up: 5 minute row Stomach Pulls (15,10,9,8,8) SWOD: Session 4, week 1 of press 65% @ 5 reps, 75% @ 5 reps, 85% @ 5+ reps 50-55% 5×10 Dips 3×12 Rest-pause straight bar curls Post weight to comments.
11/14/12
Warm Up: Warmy Xfit WOD: For time of; Lunge to free throw line, run back 3 burpees, lunge to half court, run back 6 burpees, lunge to other free throw line, run back 9 burpees…etc. until 24 burpees are completed. Post time to comments.
11/13/12
Warm Up: 5 minute row Stomach Pulls (15,10,9,8,8) SWOD: Session 4, week 1 squat 65% @ 5 reps, 75% @ 5 reps, 85% @ 5+ reps 50-55% 5X10 Good mornings 3×12 (95#/45#) Post weight to comments.
11/12/12
Warm Up: Warmy Xfit WOD: Teams of 3 perform the following; 10 rounds, 10 reps of; Wall ball (20#/14#) Push up’s Hang cleans (95#/55#), scaled weights used body pump equipment. Post time to comments.
11/9/12
Warm Up: Warmy Xfit WOD: For time: 21-18-15-12-9-6-3 Front rack walking lunges (75#/55#) scaled (55#/35#) Hand release push-ups Teams of 2, athlete 1 performs front rack lunge while athlete 2 completes HRPU’s. The athlete who finishes round one first will box jump (24″/20″) until their partner completes their required reps. Continue this until last round […]
