Warm Up: Warmy+ Tabata, 3 rds. of: American KB Swing, Bar Hang, KB Squat, Step-Ups Xfit WOD: With a running clock, AMRAP the following; ** Partner runs: rd 1, 100M, rd. 2, 200M, rd. 3, 300M, rd. 4, 400M, then down the ladder while his/her partner completes a round of the Rx’d triplet. Switch once […]

Warm up: Warmy+ Tabata, 3 rds of; wall ball squat, Push ups, wall ball, side plank hold Xfit WOD: Buy-in – P1 runs 1000M, while P2 starts accumulating reps. When P1 finishes, P2 heads out for the run (1000M) 100 Wall balls 100 HRPUs 100 deadlifts (95/65) 100 K2E Pull up work; 10,9,8,7,6

No workout tomorrow. See you Monday.

Warm Up: Warmy: Tabata, 3 rds of; Split Squat, Plank Hold, Barbell squats, HRPUs Xfit WOD: 5 Rounds for time of; 5 Pull-ups 10 Burpees 15 Front Squats (95/65) 20 Box Jumps (24″) **round 1, run 400M, round 2, 600M, round 3, 800M, round 4, 1200, round 5, 200M Couch Stretch 2×2 + 3-minute bottom […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats, KB (American swings), Lunges, HRPUs Xfti WOD: AMRAP for 40 minutes of; 20 KB swings 20 Push-ups 20 Reverse lunge to plate press lift (10 each leg) 20 Suitcase Deadlift (10 each arm) 20 KB chop and lift (10 each arm) 1 minute rest…then start next round […]