Warm-up WOD. For REPS BENCHMARK DAY Max Push Ups in 2 minutes Rest for 3 minutes Max Deadhang Pull Ups in 2 minutes Rest for 3 minutes Max Jump Rope Double Unders in 2 minutes Xfit WOD. 3 rounds @ 1 minute each station – rest 2 mins. in between rounds. 5 burpees max reps […]

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″ […]