Warm up: Warmy+ 3×4 back squats + 20 single skips Xfit WOD: 25,20,15,10,5 for time of; K2E Front squats (rd 1, 95/65 add 10# after each rd) Elevated push ups (feet on bench) SDHP’s (rd 1, 75/55 add 10# after each rd) Pull up work; 10,8,6,6,6

Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Wall sit Bar hang Xfit WOD: 5 rds for time of; 20 wall balls (20/14) 20 box jumps (24/20”) 20 slam balls Before the next round starts, preform a full plate push – P1 down and back then P2. Pull up work; 10,8,6,6,6

Warm up: Warmy+ 3×5 deadlift + 25 jumping jacks Xfit WOD: For Time 100 Deadlifts (95/65) 100 Power Cleans (75/55) 100 Ground-to-Overheads (65/45 lb) 43 Burpees, leap frog style Pull up work: 10,8,6,6,6

Warm up: Warmy+ Tabata, 3 rds of; Split squats Plank Broad jumps Hollow hold Xfit WOD: 10,9,8…1 – 1,2,3…10 of; Station 1 KB swings (53/35) Burpees 1 minute rest Station 2 Front squats (105/75) K2E 1 minute rest Station 3 Wall ball (20/14) Push ups 10 minute time cap at each station Pull up work: […]

Warm Up Warmy+ 5×5 Back squats + 25 DU’s Xfit WOD: For time, 21,18,15,12,9,6,3 of; Back squats (odds) Squat cleans evens (95/65) Burpees Box jumps (24/20”) Hang cleans (95/65) Pull up work; 10,7,6,5,5