Monday Nov 21st WOD


Power Snatch 5x5 increase weight each set

2) DB ROW (heavier then last week) 4x8

2a) DB Bicep Curls 4x12 (12 each arm)


12 min AMRAP:

5 Power Snatch (95/65)

7 T2B

9 Burpees

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Friday May 7th WOD

Strength: 10min EMOM 2 Deadlift 2 Hang Power Clean 1 Hang Squat Clean *Increase weight as you go to a heavy complex Conditioning: 7 Rounds 7 Power Cleans (135/95)(125/85)(115/75) 14 Plate to Overhead

Thursday May 6th WOD

Strength: Bench Press 3x10 @ 65% Bicep Curls: 3x 12 each arm Tricep Ext: 3x12 Conditioning: 2 Rds (15min CAP) 20 Push Ups 15 Ring Row 10 T2b/knee to chest 400m Run 20 Push Ups 15 Ring Row 10 T2b/knee