Warm up Warmy Xfit WOD: For time of; Press/push press/push jerk 15-12-9-6 With 75 DUs after each set. Weight should be heavy enough to be able to do 15 but not 16. Suggested weight – 95/65. Post time to comments.

Warm Up: 5 minute row Pull’s (14,9,8,8,7) Stomach SWOD: Session #4, Week #3 deadlift 75% (5 reps), 85% (3 reps), 95 (1+reps) 50-55% 5×10 Bulganin split squats 3×10 Post weight to comments.

I won’t be at the gym Monday or Wednesday. I’ll try and post the WOD’s but no guarantee. I should be in on Friday. Warm up: Warmy Xfit WOD: 20 min AMRAP of: 1 push up; 20 squats, 2 push up’s; 19 squats…etc until 20 push up’s; 1 squat. Post last round completed to comments.

Warm Up: Warmy Xfit WOD: With a partner, as many rounds as possible in 24 minutes of: 24 HRPU’S 24 Thrusters (75#/55#) scaled bar/weight will need to use body pump equipment 24 Hang cleans (95#/65#) scaled bar/weight will need to use body pump equipment 24 Deadlifts (145#/95#) scaled bar/weight will need to use body pump […]

Warm Up: 5 minute row Pull’s (14,9,8,8,7) Stomach SWOD: Session #4, Week #3 Shoulders 75% (5 reps), 85% (3 reps), 95 (1+reps) Close grip bench 65%(5), 75%(5), 85%(5) 2×30 Kroc rows rest/pause dips Post weight to comments.