Run WOD: Goal is to use maximum effort for 2 min interval. 2 min on 1 minute off x 6 Cover as much distance as possible on each interval. Tabata stomach Mobility practice x10 mins. Post to comments.

Warm-up WOD x15 mins (prior to, watch ea. vid as the warm-up will consist of them: Details at GymnasticsWOD Details at GymnasticsWOD Details at GymnasticsWOD Xfit WOD: Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (100lbs) 10 Toes to bar 15 Wall balls (20lbs to 10′ target) Post […]

Run WOD: 2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats Best pace possible. Swim WOD: 10x100m 1 min rest between swim the first 100 at 90%, then attempt to maintain that pace for all 10. record average pace Post to comments.

Warm-up WOD: 3 rounds of: 30M plank walk (watch vid below on correct plank walk) 15 hollow rock Details at GymnasticsWOD Xfit WOD: 5 Total Rounds. 1 min on, 30sec off: Move from one exercise to the other in this order. Wall ball (20lbs) Abmat Sit ups Push ups Seated Box Jumps. Sit on 12″ […]

Warm up; For reps EMOM for 10 minutes: 2 Toes to Bar 10 Push Ups 2 Pistols Max Reps V Ups WOD; 400M walking lunges (holding 25lbs, 10lbs plates) 5 straight jumps once 20 lunges have been complete Post time to comments.