Warm Up: Warmy Plank hold (3,2,1 – 3mins, 2mins and 1min with :30 rest in between rds) Xfit WOD: Teams of three, AMRAP in 15 minutes of; Bear crawl (black line to half court), when you hit half court, 25 DU’s Wall ball squat cleans (20#/14#) Push press (95#/65#), scaled weight use body pump bars […]

Warm Up: 5 minute row Stomach (1 set of sit up, hanging leg raises, roll outs and side raises) Pull’s (5×10) Then… Sled work; Medium Intensity Load up a manageable weight Sprint 100-150 feet at 85% intensity. Rest 30 seconds 15 sets Post sled weight to comments.

Warm Up: Warmy Xfit WOD: Complete 5 rounds for time of: 50 feet Overhead walking lunges (45#/25# plates) 21 Burpees Then, rest 2 minutes and complete as many DU’s as possible within a 5 minute time limit. Post time and total DU’s to comments.

Warm Up: Warmy Xfit WOD: With a partner, complete for max reps: 8:00 minutes max DU’s 6:00 minutes max box jumps 30″/24″ 4:00 minutes max muscle snatch (95#/55#) 2:00 minutes max pushups Post total reps to comments.

Warm Up: 5 minute jump rope Pulls (14,10,8,8,8) Stomach SWOD: Session 3, week 4 Press (deload) Press – 40%x5, 50%x5, 60%x5 Close Grip Bench Press – 40%x5, 50%x5, 60%x5 Kroc rows 2×30 (AHAP) Rest-pause straight bar curls Post weight to comments.