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May 18th WOD


Strength: Close Grip Bench PRess

1x10 60%

1x10 65%

1x8 70 %

1x8 75 %

DB Row 3x8 (heavier then last week)

Tricep work 3x10

Conditioning:

21-18-15-12-9 KBS Hang Power Snatches (115/75) (95/65)

DUBS


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Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)