Warm up: Warmy+ 6×6 of hang snatch + 5 wall ball snatch + 10 jumping jacks in between sets Xfit WOD: 30 power snatch (75/55) 30 bar facing burpees 20 push press (115/75) 20 bar facing burpees 10 front squats (135/95) 10 bar facing burpees **while P1 is performing the above WOD, P2 completing AMRAP […]

I’m out tomorrow. Darren is preparing a WOD. Good luck.

Warm up: Warmy+ 3×3 clusters + 20 single jumps Xfit WOD: WOD #1 15-minute EMOM of KB snatches (8 per side) 53/35 or push press (10) 95/65 Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. […]

Warm up: Warmy+ 4 sets of: power clean to front squat to push press. 25 DU’s in between sets. Xfit WOD; AMRAP in 20 minutes 5 Power Cleans (155/115 lb) 10 Toes-To-Bars 15 Wall Balls Shots (20/14) 20 DU’s (3:1 singles) Pull up work 13,8,8,7,6

Warm up: Warmy+ 5×3 front squats with 1 press at end of rep count. Xfit WOD; WOD 1 EMOM for 12 minutes of; KB Swings (53/35) – start with 1 rep and increase the rep count by 1 with each minute. Rest 2 minutes WOD 2 EMOM for 10 minutes of; 3 thrusters (75/55) 4 […]