Run WOD: 2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats Best pace possible. Swim WOD: 10x100m 1 min rest between swim the first 100 at 90%, then attempt to maintain that pace for all 10. record average pace Post to comments.

Warm-up WOD: 3 rounds of: 30M plank walk (watch vid below on correct plank walk) 15 hollow rock Details at GymnasticsWOD Xfit WOD: 5 Total Rounds. 1 min on, 30sec off: Move from one exercise to the other in this order. Wall ball (20lbs) Abmat Sit ups Push ups Seated Box Jumps. Sit on 12″ […]

Warm up; For reps EMOM for 10 minutes: 2 Toes to Bar 10 Push Ups 2 Pistols Max Reps V Ups WOD; 400M walking lunges (holding 25lbs, 10lbs plates) 5 straight jumps once 20 lunges have been complete Post time to comments.

Choose ONE of The Following Sports: Swim, Bike, Run, C2 SC: 20 Min Post to comments.

Warm up; 150 DU’s or 450 Singles Rest 3 minutes then; Death by power cleans (35lbs, 15lbs) With a running clock, one rep is preformed during first minute, 2 reps during minute two, 3 reps minute 3…and so on until the clock reaches 20 minutes. 210 reps total if each round is completed. Post total […]