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Thursday Nov 16th WOD

Strength: Bench Press 3x10 (increase weight from last week if possible)

Incline DB Bench Press 3x12

S/S Tricep extensions 3x10

Conditioning: 12min AMRAP

3 Kettlebells Swings (53/35) 6 Slam Balls 200m Run 6 Kettlebells Swings 9 Slam Balls 200m Run 9 Kettlebells Swings 12 Slam Balls 200m Run

12 Kettle Bell Swings

15 Slam Balls

200m Run Increase all reps by 3

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Monday June 17th WOD

Strength: OHS - 7 sets x 3reps @ 75 - 85% (Pause 3 sec at bottom of last rep of each set) Conditioning: 15min Amrap Cash in: 100m OH plate carry (45/25) (2nd set of twin houses drive. (House with Awn

Saturday June 15th Wod

Partner WOD: partners will alternate and complete full rounds: 10 rounds (5 rds each) 200m run 9 Push Press 95/65 lbs ) — then, 8 rounds of: (4rds each) 200m run 6 Hang clean & jerks (95/65 lbs — then


Conditioning: 4 rounds 400 Meter Run 8 Toes to Bar 14 Deadlifts (225/155)(205/135) 16 DB split squats (50/35)(45/25)

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