Happy 2nd half of 2022! Warm up: Warmy+ EMOM for 6 minutes- 10 push ups and 15 squats. At end of time, 600M run Xfit WOD: 10,9,8,7,6,5,4,3,2,1 and back up for time Wall ball (20/14) Box jumps (24”) Hang cleans (75/55) Push ups **P1 works the down ladder, P2 works the up ladder. Wait until […]

Warm up: Warmy+ 5×3 clusters + 20M run Xfit WOD: 50,40,30,20,10 of; Thrusters (65,75,85,95,105/45,55,65,75,85) **in between rounds, 15 burpees (frog leap with partner) + run down and back Pull up work; 7,6,5,4,4

GO AVS! 2022 Champs!! Warm up: Warmy+ 5×5 back squats + 25 single skips Xfit WOD: Tabata, of: Hang cleans (95/65) K2E Front squats KB swings (53/35) Cash out – 100 DU’s Pull up work 6,5,5,4,3

I’m out tomorrow. Warm up: Warmy+ 4×4 hang cleans + 25 jumping jacks Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Pull up work: 5×9

Warm up: Warmy+ 5×7 KB swings + 20M jog to sprint run Xfit WOD: 5 rounds, for time of; 20 KB swings (53/35) 20 box jumps (24/20”) 20 KB squats 20 burpees 200M run w/ KB – run with partner, switch when necessary. Pull up work: 5×8