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Thursday Feb 1st WOD


Strength: Bench Press 3x3 @ 90%

3x10 Tricep Ext

3x10 One Arm DB Row

Conditioning: Variation of Open WOD 15.1

12min Amrap

15 V-ups/ Ab mat Sit ups 10 deadlifts (RX+135/95) (115 / 75 lb.) 5 snatches (RX+135/95) (115 / 75 lb.)

Weight is meant to be light. GO hard and Fast!


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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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