Warm up; Warmy+ Tabata, 3 rds of; Bar hang Hold bottom position squat Wall ball cleans Wall sit Xfit WOD: 25,20,15,10,5 for time of; Wall balls (20/14) Lunges (45/25# plate) ea. leg Push ups Cash out; 800M run **wearing a weighted vest** Pull up work; 9,9,9,8,7

Happy Squat-tober! Warm up: Warmy+ Tabata, 3 rds of; Plank Squats Push ups Squat jumps Xfit WOD: Pull up work: 9,9,9,8,8

I’m out tomorrow. Warm up: Warmy+ 4×4 Ground to Overhead + 20 jumping jacks Xfit WOD: 20 minute AMRAP of; 3 Ground-to-Overhead (115/75) 5 T2B 7 Burpees Pull up work; 9,9,9,8,8

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Barbell clusters American KB swings Xfit WOD: Station 1 (10 minutes – 7 rounds minimum) of; 7 Thrusters (95/65) 20 Push ups Rest 1 minute…then AMRAP, Station 2 (10 minutes – 7 rounds minimum) of; 7 Devil Presses (25/15) 20 KB Swings (53/35) Rest 1 […]

Warm up: Warmy+ 4×4 Deadlifts + 25 jumping jacks Xfit WOD: 25,20,15,10,5 for time of; Deadlift (115/75) Box jumps (24/20”) Hang cleans (95/65) Wall ball over shoulder (30/20) Pull up work: 9,9,9,8,7