Warm up Warmy+ Tabata, 3 rds of Split squats HRPU Squat jumps DU’s Xfit WOD: 20 plate pushes (45×2), split 3 rds of Plate OH lunges 21 frog leap burpees Pull up work 5,10,15,10,5

Warm up: Warmy+ 5×5 zombie squats – on last rep hold at bottom for 3 secs. + 20 DU’s Xfit WOD: 10.9.8…1 of: Front squats (115) Push ups Then T2B Push press (95) Then Pull ups SDHP’s (95)

Warm up: Warmy+ 4×3 squat cleans + 25 jumping jacks Xfit WOD: AMRAP in 25 minutes of: 60 cals 50 wall balls 40 push ups 30 burpees 20 front squat (120) 10 burpee to pull ups P1 starts on rower while P2 starts on wall balls, reps are split. Whoever finishes first, that’s their rest. […]

Warm up: Warmy+ Tabata, 3 rds of; Step ups Handstand hold Squats Push ups Xfit WOD: 5 rds for time; 25 KB Swings (53) 25 sit ups 25 weighted lunges (use KB) 25 ball slams Pull up work; 5×11

In addition to this week’s WOD’s, accumulate 700 additional calories. Warm up: Warmy+ 3×3 Sumo deadlift + 20 DU’s Xfit WOD: Station 1: AMRAP within 10 minutes Between partners accumulate as many wall ball cleans. While one partner works the other partner holds plank. Switch when either partner takes a break. 2 minute rest. Station […]