Warm up: Warmy+ 5×5 Power cleans + 25 Jumping jacks Xfit WOD: For time 21,18,15,12,9,6,3 of; Hang power cleans (95/65) Front squats (105/75) Push ups Pull up work; 4×10

Warm up: Warmy+ Tabata, 3 rds of; 25 DU’s (50 singles) Bear crawl to mid court and back KB squats Push ups Xfit WOD: For time; 150 KB Swings (53/35) **5 burpees every minute, start with 5. Pull up work; 10,9,8,7,6

Warm up: Warmy+ Tabata, 3 rds of; Squats Hollow hold Wall sit Handstand hold Xfit WOD: For time of;10-9-8…3-2-1Devil press (25/10)Walking lunge (75/55)Wall ball (20/14)K2EPush press (75/55) Pull up work; 5×7

The comments suggest there’s too many leg WOD’s. I wish there was more equipment to program with. Feel free to send me your ideas/programming. I’ll copy and paste. Warm up: Warmy+ 5×5 strict press + run 2 laps around gym. Xfit WOD: 20 minute AMRAP of; 5 pull ups 10 hang snatches (75/55) 15 HRPU’s

Warm up: Warmy+ 3 hang cleans then 3 front squats x3 + 25 jumping jacks Xfit WOD: For Time (with a Partner) Partner A: 25 Wall Ball Shots (20/14 lb), 15 Toes-to-Bars Partner B: Barbell Hang Hold (65/55 lb) Partners switch then repeat. Partner A: 25 Box Jumps (24/20 in), 15 Pull-Ups Partner B: Barbell […]