Xfit1
Thursday, February 4, 2016
2/5/16
10-9-8-7-6-5-4-3-2-1)
Db 35 press
Strict Pullup
Bike 12
Monday, February 1, 2016
2/2/16
100 jumping jacks
5 rds
10 rt waiters lunge
10 lt waiters lunge
10 supine pull-ups
10 ring push-ups
4x10 ab rolls
4x10 Russian twist
Tanaka planks
Bike 12
2/1/16
Emom 5 rds
2 95 deadlift
3 95 hanging power clean
4 95 press
12 min cap
10-1
95 press
Barbell push-ups
Med ball slams
Bike 12
Thursday, January 28, 2016
1/29/16
Wod
80 supine pulls/ring push-ups
Emom
10 ab roll
Plank
Bike
Saturday, January 23, 2016
1/24/16
Wod:
Amrap 30
8 supine pull-ups
8 weighted push-ups
8 db press
8 db pulls
8 kb deadlifts
Bike
12 miles
Friday, January 22, 2016
1/22/16
Bench press work
Lat pull work
10-1
Supine pull-ups
Push-ups
Ball throws X2
Ab rolls
Planks
Bike world
Long intervals
3 min x 2 min
Tuesday, January 19, 2016
1/20/16
warm up
Bench 3x12 95#
Back ext 3x10
4 Rounds w/1min rest between rds
3 min AMRAP
3 Power cleans 75
6 Dips
9 Pushups
Bike
Hill sprints 30x2:00x8
Monday, January 18, 2016
1/19/16
2 rdsft
50 pull-ups
50 ab rolls
10 swim sprints
Sunday, January 17, 2016
1/19/16
Am wod
5 min elp
12 amrap
10 supine pull-ups
10 true push-ups
10 kb swing
Ab wod
Lunch wod
Bike
Short intervals
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