09/04/2012 WOD

HERE ARE THE WODS WE DID THIS MORNING AT XFIT936...

YES I SAID WODS, WE DID A STRENGTH WOD AND THEN A MET-CON WOD. BOTH WERE TOUGH BY THEMSELVES, BUT COMBINING THEM MADE IT A REAL MUSCLE AND LUNG BURNER...

HERE IS THE STRENGTH WOD, IT IS A TEAM WOD...

"TEAM AIR FORCE"

40 SQUAT THRUSTERS

40 SUMO DEADLIFT HI PULLS

40 PUSH PRESSES

40 OVERHEAD SQUATS 

40 FRONT SQUATS

PARTNER ONE DOES 20 REPS AND THEN SWITCHES WITH PARTNER 2 - REPEAT FOR EACH EXERCISE..

 

HERE IS THE MET-CON WOD...

"CARDIO"

4 ROUNDS FOR TIME:

RUN 200 YARDS

10 BURPESS

10 HAND RELEASE PUSH UPS

10 SIT UPS

20 RUSSIAN KETTLEBELL SWINGS 

CONGRATS TO JARED AND BRANDY FOR HAVING THE FASTEST TEAM TIME...CONGRATS TO LONNIE FOR HAVING THE FASTEST INDIVIDUAL TIME AS WELL AS OVERALL TIME.

PLEASE REMEMBER TO USE A WEIGHT THAT FITS YOUR FITNESS LEVEL. WE USED 95#/65# FOR WOD 1 AND 50#/25# KBS FOR WOD 2

LET'S GET YOU NAME ON OUR WHITEBOARD!!!