I’m traveling tomorrow. See ya Monday. Warm up: Warmy+ 5×3 strict press + 25 jumping jacks Xfit WOD: 21-18-15-12-9-6-3 reps for time of: Push press (95/65)Pull ups Cash out 3×5 bent over rows at 75% of 1 rep max + 2 minute couch stretch (each leg)

Warm up: Warmy+ 3×30 sec on 30 sec off of; Bear crawl Walking lunges (forward) Sit ups Xfit WOD: For Time Tabata Back Squats (95/65 lb) Continue until 100 Back Squats are completed Perform max back squats in 20 seconds, then rest for 10 seconds. Repeat until 100 back squats are completed. Cut off time […]

Warm up: Warmy+ 3×4 back squats + 20 single skips Xfit WOD: 25,20,15,10,5 for time of; K2E Front squats (rd 1, 95/65 add 10# after each rd) Elevated push ups (feet on bench) SDHP’s (rd 1, 75/55 add 10# after each rd) Pull up work; 10,8,6,6,6

Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Wall sit Bar hang Xfit WOD: 5 rds for time of; 20 wall balls (20/14) 20 box jumps (24/20”) 20 slam balls Before the next round starts, preform a full plate push – P1 down and back then P2. Pull up work; 10,8,6,6,6

Warm up: Warmy+ 3×5 deadlift + 25 jumping jacks Xfit WOD: For Time 100 Deadlifts (95/65) 100 Power Cleans (75/55) 100 Ground-to-Overheads (65/45 lb) 43 Burpees, leap frog style Pull up work: 10,8,6,6,6