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May 25th WOD


Strength: Close Grip Bench Press (90%)

1x8 @ 65%

1x8 @70%

1x6 @ 80

1x6 @ 85%

DB Row 3x8 (heavier then last week)

Tricep Work 3x12

Conditioning:

15min Amrap: 200m Run 10 Hang Snatches (95/65) (Rx+ 115/75) 10 Ring Rows 40 Double Unders


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Wednesday Jan 27th WOD

30 minute EMOM Min 1: 5 burpees + 5 power snatches (125/85)(115/75)95/65) Min 2: Partner A + B switch movements Min 3: 10 Box Jumps + 10 Push Press Min 4: Partner A + B switch movements Min 5: 8 pu

Monday Jan 25th WOD

Strength: Press 4x5 @ 80% Rear Delt DB Row 3x10 Conditioning: 15 Min AMRAP 6 HSPU 12 Alt DB Snatches (50/35)(45/25) 24 Air Squats 50 Dubs

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