Warm Up: 5 minute row Pull’s 38 (11,8,7,6,6) switch grips between sets Stomach SWOD: Session #3, Bench (deload) Bench – 40%x5, 50%x5, 60%x5 Kroc rows – 2×20-40 reps Straight bar curls – rest-pause Tricep extension – rest-pause Post rest-pause reps to comments.

Warm up: Warmy Xfit WOD: Teams of two preform the following, 10 rounds for time of; 10 push press (75#/55#) 10 plyo push up’s (45#/25# plates) Then 200 sit up’s (total between partners). One athlete working at a time. Post time to comments.

Warm Up: 5 minute row Pull’s 38 (11,8,7,6,6) Stomach SWOD: Session #3, Deadlift (deload) Deadlift – 40%x5, 50%x5, 60%x5 Then…dog sled Load up a manageable weight. Sprint 100-150 feet at 85% intensity. Rest 30 seconds Repeat 5-15x’s – we’ll see how we feel after the 5th round. Post sled weight to comments.

Warm up: Warmy Xfit WOD: Teams of 2 will preform the following. 21,18,15,12,9,6,3 reps for time of; Wall balls (20#/14#) each athlete Deadlifts (155#/100#) each athlete 4 wall touches (length of court = 1) Athlete 1 finishes wall ball then moves to DL’s. However athlete 1 can’t start exercise until athlete 2 finishes wall touches. […]

Warm up: Warmy DEWOD: Power cleans 10×2 Dynamic Effort (DE) – work at your 60% 1 RM weight. The focus is speed of bar, acceleration. Xfit WOD: As Many Reps As Possible in 10:00 of: Run 800m (twice around field) 150 – Double Unders (450 singles) Max Reps Box Jumps (24″/20″) Post box jump reps […]