Warm Up: Warmy+ Tabata, 3 rds. of; Med ball cleans Plank Step ups HRPU’s Xfit WOD: WOD #1 150 Sit up’s AMRAP of; 5 pull up’s 10 push up’s 15 air squats **P2 AMRAP’s pull up’s, push up’s and squats in the time it take P1 to complete 150 sit up’s. Once P1 finishes the […]

Warm up: Warmy+ 3×3 front squat to press. 25 DU’s in between sets. Xfit WOD: 800-m run 30 HSPUs (feet on bench) 20 thrusters (105/85) 30 box jump-overs (24-20″) 30 power cleans (125/105) 30 box jump-overs 20 thrusters 30 HSPUs 800-m run Pull up work; 15,10,9,8,8

Warm up: Warmy+ 5,5,3,3,1 deads, 30 secs plank hold in between sets Xfit WOD: 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of thrusters 95/65 Rest 30 seconds Pull up work; 15,10,9,8,8

Warm up: Warmy+ Tabata 3 rds of; Plank Squat Push ups Run to mid field and back Xfit WOD: 3 rds of; 400M run 30 kb Swings (53/35) 30 kb squats (53/35) 30 kb snatch (15R/15L) Pull up work; 15,10,9,8,8

Warm up: Warmy+ 4×1 of hang clean, front squat and press. 20 jumping jacks in between sets. Xfit WOD; For time: 50 wall-ball shots 15 cleans (115/75) 50 wall-ball shots 10 cleans (135/95) 50 wall-ball shots 5 cleans (155/115) Pull up work; 15,10,9,8,8