Warm up: Warmy+ Tabata, 3 rds of; Squats Plank KB deads Push ups Xfit WOD: 100 meter walk with KB in right hand then turn around walk back with KB in left hand. (53/35) 100 HRPU’s 100 KB swings 100 KB squats

Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: For Time 1 Round of: 15 Wall Balls (20/14 lb, 10/9 ft) 15 Kettlebell Swings (53/35 lb) 15 Box Jump (24/20 in) 15 Hang Snatches (75/55 lb) 15 Burpees 60 Double-Unders Then, 2 Rounds of: 15 Hang Snatches (75/55 lb) 15 […]

Warm up: Warmy+ 5×5 bent over rows + 25 jumping jacks in between sets Xfit WOD: 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Front squats (75/55) 8 Hang Cleans (75/55) 8 Ground-to-Overheads (75/55) 8 calories – run, bike or row

Warm up; Warmy+ 3×5 power snatch + build up 20 yards in between sets Xfit WOD; E1:30O1:30 for 22:30 minutes of; 10 wall balls (20/14) 30 secs of run, row or bike 100 hang snatches (95/65) TOTAL. Find time during the WOD to complete 100 snatches.

Warm up Warmy+ 5×5 of power cleans + 7 squat jumps Xfit WOD: EMOM for 20 minutes of; 3 power cleans (95/65) 5 front squats (95/65) 7 pull ups (14 KB swings of no pull up bar) Cash out: 10 minutes of cardio.