Warm-up WOD: 3 RDS; 1 min of hollow hold 1 min of superman rocks 1 min of handstand hold Xfit WOD: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments.

Xfit run WOD: 1 mile hill climb Incline between 6-12%. Add 10-20lb Tabata stomach 10 minute mobility WOD Post to comments.

Warm-up WOD: 25 burpees over box (24″) Xfit WOD: For time: 10 Handstands 185 pound Deadlift, 15 reps 25 Box jumps, 24 inch box 50 push-ups 200 Double-unders 100 Wallball shots, 20 pounds, 10′ Run 400 meters with a 25lb plate Post time to comments.

Xfit swim WOD: 10 lengths swim 1 length underwater (use fins) 9 lengths swim 1 length underwater 8 lengths swim 1 length underwater 7 lengths swim 1 length underwater etc., down to 1 of each Xfit run WOD: 5x800M holding fastest pace. Rest 90 secs in between each interval. Post time to comments.

Warm-up WOD: Details at GymnasticsWOD Xfit WOD: 21 Barbell Thrusters (95lbs / 65lbs) 3 Chest to bar Pull-ups 18 Barbell Thrusters 6 Chest to bar Pull-ups 15 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 9 Barbell Thrusters 15 Chest to bar Pull-ups 6 Barbell Thrusters 18 Chest […]