Warm Up: Warmy Xfit WOD: 15 minute AMRAP of; 3 Snatch (100#/65#) 5 Hang cleans (100#/65#) 7 Front squats (100#/65#) Teams of two only one athlete works at a time. While athlete one is working, athlete two must complete 7 burpees (quick burpees = longer rest period). Post reps and rounds to comments.

5 minute warm up Pull’s (10,7,6,6,5) Stomach SWOD: Session 2, week 1 – Shoulders 65%x5, 75%x5, 85%x5+ 50-55% 5×10 Banded tricep pull downs 3×15 Rest-pause EZ curl biceps Post weight to comments.

Warm Up: Warmy 1 minute plank hold, 1 minute hollow hold and 1 minute wall sit x2, no rest in between. Xfit WOD: 10 rounds for time of; 10 deadlifts (165#/115#), plates needed 45’s, 35’s, 15’s and 10’s 10 push ups handstand holds Teams of three – athlete A starts at deadlift, athlete B push […]

5 minute warm up Pulls (10,7,6,6,5) Stomach x2 SWOD: Session 2, week 1 – Squats 65%x5, 75%x5, 85%x5+ 50-55% (5×10) Straight Leg Deadlift 50%x10, 60%x10, 70%x10 Post weight to comments.

I won’t be there tomorrow but back on Wednesday. Warm Up: Warmy Xfit WOD: For time of: 50, 40, 30, 20, 10 Push press (95#/65#) Box jump (24″/20″) Finish with 150 DU’s (3:1 singles) Post time to comments.