Warm Up: Warmy: handstand holds 3x:30 100 DU’s Xfit WOD: “Barbara’s evil step-sister” 5 rounds of: 20 KB swings (55#/35#) scaled (35#/20#) 30 push up’s 40 sit up’s 50 squats Post time to comments.
9/27/12
Warm Up: 5 minute row Pulls (12,8,7,7,6) Stomach Xfit SWOD: Session #4 Week #1 Bench press 65% (5 reps), 75% (5 reps), 85% (5 reps+) 50-55% 3×10 Kroc rows 1×40 reps Sled work: Sprint 100-150 feet at 85% intensity. Rest about 1 minute Repeat 5-15x (reps will depend on time and how we feel) Post […]
9/26/12
Warm Up: Warmy Superman holds 3x:30 Plank holds 3x:30 Xfit WOD: Max rounds in 10 minutes of; 3x Wall walks 6x Power snatch (75#/55#) Scaled (55#/35#) 9x Box jump (30″/24″ – 13/10 risers/side) no scaling, step up if necessary Post total rounds to comments.
9/25/12
Warm Up: 5 minute row Pulls (12,8,7,7,6) Stomach SWOD: Session #4 Week 1 Deadlift 65% (5 reps), 75% (5 reps), 85% (5 reps+) Front Squat – 50%x10, 60%x10, 70%x10 Bulgarian split squats 3×8 Good Mornings 2×15 very light weight, work eccentric part of lift Post weight(s) to comments.
9/24/12
Warm Up: Warmy Hollow hold (3x:30) Xfit WOD: Complete 8 rounds of: Max Rep Hang Cleans 115#/85# – 30 seconds Rest 30 seconds Max Rep Burpees – 30 seconds Rest 30 seconds Scaled clean weight – 95#/65# Post total reps completed to comments.
