Warm up: Warmy+ 6×3 back squats + 5 handstand push ups in between sets Xfit WOD: 50 wall balls 25 power cleans (95/65) 50 KB swings (53/35) 25 burpees **P1 starts at wall balls while P2 starts on PC. Who ever finishes first rests. When both athletes are done, switch exercises. Once wall balls and […]

Warm up: Warmy+ 3×3 squat cleans + 6 pull ups in between sets Xfit WOD: Teams of 2, for time of; Plate push (2×45+2×15+2×10/2×35+2×10+2×5) baseline to baseline x2/team Barbell only push press 100 total reps Plate push (same weight) x4/team Hang snatch (pull top two weights off of plate stack) or 65/55 for barbell weight, […]

Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises Xfit WOD: 21,18,15,12,9,6,3 for time of; Thrusters (95/65) Toes to bar Box jumps (24/20”) Abmat sit up’s DU’s (3:1 singles) Pull up work 5×10

Warm up: Warmy+ 6×6 of hang snatch + 5 wall ball snatch + 10 jumping jacks in between sets Xfit WOD: 30 power snatch (75/55) 30 bar facing burpees 20 push press (115/75) 20 bar facing burpees 10 front squats (135/95) 10 bar facing burpees **while P1 is performing the above WOD, P2 completing AMRAP […]

I’m out tomorrow. Darren is preparing a WOD. Good luck.