Warm up: Warmy+ 4×4 Hang Clean + Push Press + run done and back Xfit WOD: Couch stretch 2×1 + 3 minute bottom squat hold

Warm up: Warmy+ 4×4 Power Clean + 1 lap around gym. Xfit WOD: 100 HRPUs 100 Front Squats (75/55) 100 KB Swings (53/35) 100 Weighted Sit Ups (15# plate) **while P1 works on their Rx’d rep count, P2 runs a 600M run. Once run is completed, partners switch, P1 runs their 600M run. Once P1 […]

I’m Oklahoma bound and won’t be there tomorrow morning. Warm Up: Warmy: 4×4 Push Press + 1 lap run in the gym Xfit WOD: With a running clock, complete 7 rounds of the prescribed work in the order written, as fast as possible. Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 […]

Warm up: Warmy+ Tabata, 3 rds of; Wall ball cleans HRPUs Squats Shoulder taps Xfit WOD: AFAP, of; 1200M run (split between partner) Time cap: 40 minutes

Warm up: Warmy+ Tabata, 3 rds. of; Mountain climbers Push ups Barbell only squats Barbell only shoulder press Xfit WOD: In teams of 2, U go I go of; 30 rounds – 6 Power Cleans (75/55) 6 Thrusters (75/55) 6 Burpee over bar **while P1 works, P2 holds plank on odd numbers and holds bottom […]