Warm up: Warmy+ 1x800m run + 3×3 KB snatch Xfit WOD: For Time 80 Air Squats 40 Kettlebell Swings (1.5/1 pood) 20 Pull-Ups 64 Air Squats 32 Kettlebell Swings (1.5/1 pood) 16 Pull-Ups 50 Air Squats 25 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups 32 Air Squats 16 Kettlebell Swings (1.5/1 pood) 8 Pull-Ups 16 Air […]

Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Lunges Plank hold Pistol work Xfit WOD: “Hold it Cindy” 10 rounds of; 5 pull ups 10 push ups 15 squats **while one partner works the other holds barbell (135/95) Stretch work Couch stretch 2×2 minutes each leg Then…weighted bottom position squat, hold for 3 minutes.

Warm up: Warmy+ 5×5 Thrusters + 25 jumping jacks Xfit WOD: For Time Buy-In: 100 Air Squats 50-40-30-20-10 Reps Box Jumps (24/20”) Wall Ball Shots (20/14) Push press (75/55) Plate push, down (P1) back (P2) All of the above with a Weight Vest (20/14) Pull up work; 3×12

Warm up: Warmy+ Tabata, 3 rds of; Split squat Plank hold Mtn climbers Hollow hold Xfit WOD; For time, 3 rds., 21,15,9 of; KB swings (53/35) HRPU’s KB squats (53/35) Pull up work; 4×10

Warm up: Warmy+ 5 rds of; 10 squats, 5 HRPU’s and 3 pull ups. In between sets, run baseline then run backwards back to baseline. Xfit WOD: For Time (with a Partner) 4 laps around the gym (while holding wall ball) 80 Wall Ball Shots (20/14 lb) 80 Power Snatches (75/55 lb, alternate every 5 […]