Warm up: Warmy+ 5,3,3,3,1 of front squat + 20 single skips. Xfit WOD: “Game of Thrones” 10 minute Bran WOD; 20 wall balls (20/14) 10 Deadlift (185/115) 10 minute Jon Snow WOD; 50,40,30,20,10 of Abmat sit ups DU’s (2:1 singles) 10 minute The Hound WOD; Front rack lunge (95/65) baseline to baseline 20 push ups […]

Warm up: Warmy+ Tabata, 3 rds of; Push ups Squats Plank hold Wall sit Xfit WOD: 30 minute AMRAP of; 50 push ups 40 front squats (65/45) 30 KB Swings (53/35) 20 OHS (65/45) 10 pull ups…repeat

Warm up: Warmy+ 5,5,3,3,3 of hang clean into a front squat. Run down and back Xfit WOD: AMRAP within 18 minutes of; 5 push press (115/75) 10 deadlifts (115/75) 15 box jumps (20/24″) **split rounds/reps with partner any which way. Pull up work: 10,7,6,6,5

Warm up: Warmy+ 3×5 of Power snatches + 20 single skips Xfit WOD: 3 rounds for time of; 30 burpees 20 Power cleans (105/75) 30 Wall Balls (20/14) 25 DU’s (3:1 singles) Pull up work; 5×10

Warm up: Warmy+ 5×3 hang cleans + 25 jumping jacks in between sets Xfit WOD: 3 Rounds for Time 50 Kettlebell Swings (53/35 lb) 50 Box Jumps (24/20 in) 50 Thrusters (65/45 lb) 50 Elevated Push-ups (feet on 24/18 in box) **Reps are split between partners Pull up work; 5×10