X-Fit Sport

9/5/26

WOD: Partner, 30:00 AMRAP
400 Meter run (1 each person, seperate)
20 Burpees (together)
30 Pull ups (together)
40 Wall ball sit ups (20/14, together)
50 Hang cleans (25 each person, seperate, 65%)

Results

9/2/26
Strength
Every 2:00, 30 Double unders + 4 Back squats
x 4 Sets

WOD 1: For Time
10 Power cleans (70%)
50 Air squats
x 3 Rounds

WOD 2: For Time
10 Ring dips
50 Sit ups
x 3 Rounds

8/31/26
Strength:
1. BB Batwings (low row)
12-10-8-8
2. Hollow hold: :30-:45-1:00-1:00

WOD: For time and total stairs
800 meter row
50 ring push-ups
400 Meter row
40 wallball situps
max rep stairs in 1:30
30 KS (53/35)
200 meter row
20 burpees

8/29/26
Strength:
1. rope climb: 4 sets of 1
2. Sled drag, push back: 4 sets building
15 Yard drag, 15 yard push back

WOD: Continuous clock
From 0-4:00
2 Rounds of:
10 Chest to bar pull ups
10 hang sn**ch (75/55)
From 4:00-8:00
2 Rounds of
12 Ctb pull ups
12 hang sn**ch
From 8:00-12:00
14 CTB pull ups
14 hang sn**ch
From 12:00-16:00
16 CTB pull ups
16 Hang sn**ch

8/26/26

Strength:
EMOM for 3:00, 4 Power cleans (60%)
Rest 2:00
EMOM for 3:00, 3 Power cleans (70%)
Rest 2:00
EMOM for 3:00, 2 Power cleans (80%)
Rest 2:00
EMOM for 3:00, 1 Power cleans (1RM)

WOD: 10:00 AMRAP
20/20 Lateral bar hops
5 Hang clean and jerk (70% of todays 1RM PC)
40 Double-unders
20 KTE