Warm-up: Warmy+ 4×4 Front Squats + 30 single skips Xfit WOD: This workout consists of two 16-minute AMRAPs to be performed with a partner back to back. Pull-up work: 10,9,8,7,6

Warm up: Warmy+ 4×4 Power cleans + run around the gym Xfit WOD: For time:8 wall-ball shots  1 plate push  4/4 pull ups/T2B16 wall-ball shots  2 plate push  6/6 pull ups/K2E24 wall-ball shots  3 plate push   8/8 pull ups/T2B32 wall-ball shots  4 plate push   10/10 pull ups/K2E24 wall-ball shots  3 plate push   8/8 pull ups/T2B16 wall-ball shots  2 plate push   6/6 pull ups/K2E8 […]

I’m out today. Warm Up: Warmy+ 4×4 Deadlifts + 25 jumping jacks Xfit WOD: 5 rounds of: 10 Deadlifts (155/95) 15 Push ups 20 KB swings (53/35) 25 Weighted Sit ups Pull up work: 6,7,8,9,10

Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Single skips Square bear crawls Xfit WOD: 5 rounds, 1 minute each station of; Wall balls SDHP’s (75/55) Box jumps (20”) Push press (75/55) DU’s (or single skips) Rest 1 minute…repeat Pull up work; 5,6,7,8,9

I’m out tomorrow and Monday. I won’t be posting anything Sunday for Monday class. Warm up: Warmy+ 4×4 Push Press + 30 single skips Xfit WOD: For time of; 21,15,9,9,15,21 Hang snatch (75/55) DU (3:1 single skips) Deadlift (115/75) K2E Pull up work; 5,6,7,8,9