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Thursday Nov 30th WOD


Strength: Incline Bench Press 4x10

3x12 Tricep extensions

3x12 Bicep Curls (12 each arm)

3 Rounds: 10 Power Snatches (95/65)) 20 Box Jump (24/20) 30 Wallballs (20/14)


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Strength: 10min EMOM 2 Deadlift 2 Hang Power Clean 1 Hang Squat Clean *Increase weight as you go to a heavy complex Conditioning: 7 Rounds 7 Power Cleans (135/95)(125/85)(115/75) 14 Plate to Overhead

Thursday May 6th WOD

Strength: Bench Press 3x10 @ 65% Bicep Curls: 3x 12 each arm Tricep Ext: 3x12 Conditioning: 2 Rds (15min CAP) 20 Push Ups 15 Ring Row 10 T2b/knee to chest 400m Run 20 Push Ups 15 Ring Row 10 T2b/knee