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June 15th WOD


Strength: Close Grip Bench Press (90%)

1x4 @65%

2x4 @ 75 %

3x4 @ 80%

Tricep Work 3x10

Under hand Barbell Row 3x8

Conditioning: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (Rx +155/115) (Rx 125/85) Chest to bar Pull ups: (rx+) (Rx: Pull ups)


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Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

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