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 […]
11/8/12
Warm Up: 5 minute row Pulls (14,10,8,8,8) Stomach SWOD: Session 3, week 4 Bench Press (deload) Bench Press – 40%x5, 50%x5, 60%x5 Incline Bench Press – 40%x5, 50%x5, 60%x5 Kroc rows 2×30 (AHAP) Rest-pause curls Rest-pause dips Post weight to comments.
11/7/12
Warm Up: Warmy Plank hold (3,2,1 – 3mins, 2mins and 1min with :30 rest in between rds) Xfit WOD: Teams of three, AMRAP in 15 minutes of; Bear crawl (black line to half court), when you hit half court, 25 DU’s Wall ball squat cleans (20#/14#) Push press (95#/65#), scaled weight use body pump bars […]
11/6/12
Warm Up: 5 minute row Stomach (1 set of sit up, hanging leg raises, roll outs and side raises) Pull’s (5×10) Then… Sled work; Medium Intensity Load up a manageable weight Sprint 100-150 feet at 85% intensity. Rest 30 seconds 15 sets Post sled weight to comments.
