I’m out tomorrow, taking my mom to surgery appointment. Warm up: Warmy+ 4×4 deadlift + 25 jumping jacks Xfit WOD; Complete as many rounds and repetitions as possible in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times. Pull up work; 9,9,8,8,7

Warm up: Warmy+ For 5 minutes, walk through the following exercises 3 Pull ups 5 KB Swings 7 squats (holding 45/25# plate) 9 High knee kicks (each leg) Xfit WOD: 200 KB Swings, each (53/35) 200 KB Squats, each (53/35) E4M, push plate down, P2 pushes back Pull up work; 9,9,9,9,9 BTW, it was National […]

Warm up; Warmy+ Tabata, 3 rds of; Bar hang Hold bottom position squat Wall ball cleans Wall sit Xfit WOD: 25,20,15,10,5 for time of; Wall balls (20/14) Lunges (45/25# plate) ea. leg Push ups Cash out; 800M run **wearing a weighted vest** Pull up work; 9,9,9,8,7

Happy Squat-tober! Warm up: Warmy+ Tabata, 3 rds of; Plank Squats Push ups Squat jumps Xfit WOD: Pull up work: 9,9,9,8,8

I’m out tomorrow. Warm up: Warmy+ 4×4 Ground to Overhead + 20 jumping jacks Xfit WOD: 20 minute AMRAP of; 3 Ground-to-Overhead (115/75) 5 T2B 7 Burpees Pull up work; 9,9,9,8,8