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 […]

Warm up: Warmy+ 5×3 Clusters + 20 single skips Xfit WOD: Station 1, 10 minute time cap, partners switch every 30 seconds 10 Wall balls (20/14) Station 2, 10 minute time cap, partners switch every 30 seconds 5 Deadlifts (135/95) Station 3, 10 minute time cap, partners switch every 30 seconds 10 Front squats (75/55) […]

Warm up: Warmy+ Tabata, 3 rds of; Side plank holds Squat jumps HSPU’s Run down to baseline then run backwards Xfit WOD: For time, 10 rds of; A set of “Cindy” while partner hangs from pull up bar. **every third set add one round of “Cindy”. ***if partner drops from the bar, partner who’s working […]