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April 18th WOD


Strength: Press

1x10@60%

1x8@65%

1x8@ 70%

1x8@75%

2. Triple Set: 3x10 (10 reps of each movement x3

Arnold Press

Lateral Raise

Bent over Rear Delt Raise

Conditioning:

4 Rounds for Total Time (so a total of 16rds) Each Round is: 4 Rounds 5 Deadlifts (225/135) (185/115) 10 Box Jumps (24/20) Rest 1 Min after each 4 Round Set. Score is total time including the 1 min rest.



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Strength: Shoulder Press 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 1x8 @ 7%80 Conditioning: 3 Rounds 20 Box jumps (24/20) 5 Wall WalkS 50 Kettlebell Overhead Swing (70/55)(55/35) 5 Wall WalkS

Saturday Feb 24th WOD

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Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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