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June 29th WOD


Strength: Find 1 RM Deadlift

Conditioning:

Workout "Bear Complex" 5 Rounds: Complete 7 Unbroken Sets: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (Behind the neck) *One time through the barbell complex = 1 set **Complete 7 UB sets = 1 Round ***Increase weight after each round


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Friday Jan 15th WOD

Strength: 10 Min EMOM 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom* Conditioning: 60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead

Thursday Jan 14th WOD

Strength: Bench Press 3x8 @ 70% Bicep Curl 3x10 Tricep Ext 3 x 10 Conditioning: 12 Min EMOM Min 1: 20 Dubs + 5 Clean and Jerks (115/75)(95/65) Min 2: 8 Box Jumps + 8 DB Power Snatch

Wednesday Jan 13th WOD

Partner WOD: 2 Rounds 12 T2B 12 Thrusters (115/75)(95/65) 12 Pull ups 12 Power Snatch 12 T2b 12 Slam Balls 12 Pull ups 12 Hang Cleans 12 T2B 12 OHS *Partners can split reps, BUT each person MUST compl

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