Warm up: Warmy+ 3×5 of back squats + 25 single skips Xfit WOD; 21,18,15,12,9,6,3 of; Front squats (115/75) Push ups Box jumps (24/20”) DU’s Pull up work; 7×3

Warm up: Warmy+ Tabata, 3 rds of; Split squats Push ups Air squats HSPU’s Xfit WOD: 50,40,30,20,10 of; Wall balls (20/14) KB swings (53/35) Plate push (P1 down, P2 back) Pull up work; 5×8

Warm up: Warmy+ 4×4 Power Cleans + 20m bear crawl Xfit WOD: AMRAP (with a Partner) in 32 minutes 42 Snatches (75/55) 42 Burpees 42 Lunges 42 Thrusters (75/55) 42 Sit-Ups 42 Power Cleans (75/55) 42 Push-Ups (together) 400 meter run Pull up work: 5×9

Warm up; Warmy+ 5×3 deads + high knee skips to mid field and back. Xfit WOD: 3 rounds: 30 Squat-cleans (95/65) 30 HRPU’s 800 meter run, run with your partner. Pull up work; 5×8

WOD will be in the gym. Warm up: Warmy+ 5×3 front squats + 25 single skips Xfit WOD: 25 minute AMRAP of; 20 KB swings and 20 KB squats while parter hangs from pull up bar, switch. Then, 7 Power cleans (95/65) and 10 box jumps (28/24) – P1 starts on PC’s while P2 on […]