Sept 13th WOD

Warm up:

DB Shoulder complex: Light weight

3 X 10

Front Raise

Latetal Raise

Rear Delt


1. Close Grip Bench Press 3x10 (Heavier then last week)

2. DB Kick Back 3x10

3. DB Pull Over 3x10 (Focus on pulling the weight with your lats and squeezing the chest at top of movement)



1st min Sit ups

2nd min Wall Balls

3rd min FULL Burpees

1 view0 comments

Recent Posts

See All

Friday June 11th WOD

Strength: 1 Deadlift 1 Hang Power Clean 2 Push Press Conditioning: 5 Rounds (15min Cap) 12 Pull Ups 8 Barbell Hang Power Clean + Lunge Right + Lunge Left (115/75)(95/65)(75/55)

June 10th WOD

Strength: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)

Wednesday June 9th WOD

Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun