Cindy – AMRoundsAP within 20 minutes 5 pull ups 10 push ups 15 squats Post rounds to comments Scott, Mike and Kurt were the tough guys that did this WOD at 5:30am. How many rounds guys?
11/23/2011
Warm Up: Tabata run 8/8 Xfit WOD: “The Turkey Tri” – we may do this as a team depending on who shows. Wall-ball (20#/14#) 21-15-9x reps Burpees 9-15-21x reps Mini ass ‘n’ ab Annie 25,20,15,10,5 Walking lunge steps Sit-ups Rowing Fran 21-15-9x reps Thruster (65#/45#) Row 500M Post time to comments.
11/22/2011
Warm Up: 1500M Row Xfit WOD: Split Clean 5,5,5,3,3,3 Rest 2-4 minutes between sets Rest 2-5 minutes, then… Tabata alternating between squats and sit up’s. 4 sets of each exercise. Post weight to comments.
11/21/2011
Warm Up: Samson Stretch (:15 x’s 3/leg) 2 rounds; 10 hollow rocks 10 DD’s to UD’s Xfit WOD: For time 50x DU’s 50x Thrusters (45#/25#) 50x Push-ups 50x Box jumps (20″) 50x Curls (45#/25#) 50x Sit-ups 50x Thrusters (45#/25#) 50x DU’s Post time to comments.
11/18/2011
Warm up: 2 rounds; Handstand hold :30 secs 5 candle stick rolls 6 squats (focus on breaking parallel, rest at bottom) Xfit WOD: Pharaoh’s Pyramids 19 rounds 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1x reps Front squats (75#/45#) Burpees Box jump (30″/24″) Post time to comments.
