Warm Up: 5 minute jump rope Pulls (14,10,8,8,8) Stomach SWOD: Session 3, week 4 Press (deload) Press – 40%x5, 50%x5, 60%x5 Close Grip Bench Press – 40%x5, 50%x5, 60%x5 Kroc rows 2×30 (AHAP) Rest-pause straight bar curls Post weight to comments.
10/31/12
Warm Up: Warmy Xfit WOD: Bear Complex 7 Times Thru Power Clean Front Squat Push Press Back Squat Push Press Touch and go. No rest at the bottom. 5 Total Rounds. Increase weight each round. Work in groups of two or three. Post weight to comments.
10/30/12
Warm Up: 5 minute row Pulls (14,10,8,8,8) Stomach SWOD: Session 3, week 4 Squat (deload) Squat – 40%x5, 50%x5, 60%x5 Straight Leg Deadlift – 40%x5, 50%x5, 60%x5 Back extensions 5×10 (weighted) Post weight to comments.
10/29/12
Warm Up: Warmy 2 rounds AMRAP of; Burpees Box jumps (24″/20″) Slam balls (20#) Weighted lunges (45#/25# plate) Wall ball (20#/14#) Each exercise will last 2 minutes. Rotate quickly to the next exercise, no rest is allowed. There is a 2 minute rest between rounds. Post total reps to comments.
10/26/12
Warm up: Warmy Xfit WOD: Partner WOD, 12 mins AMRAP of; 3 deadlifts (115#/65#) 3 hang cleans (115#/65#) 3 front squats (115#/65#) 1 push press (115#/65#) While partner 1 is performing the above exercises, partner 2 is doing burpees. You switch once athlete who’s performing the exercises is done with the sequence. Post rounds and […]
