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Thursday Aug 2nd WOD


Strength: Bench Press 5x6 @ 75%

Tricep ext 3x8 (heavier then last time)

8 Rounds 8 Burpee Box Jumps 1 Heavy Power Clean (Go as heavy as possible FOR YOU....close to your 1RM 80-85%)


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Monday Sept 21st WOD

Strength: Strength: Strict Press 5x5 @ 75% or 1 RM Conditioning: 15 Min Amrap 7 Hang Power Clean (135/85)(115/75)(95/65) 10 Push Press (135/85)(115/75)(95/65) 7 Box Jump Overs (30/24) 200 m Run

Friday Sept 17th WOD

Strength: 10MIN EMOM 1 squat clean 1 hang squat clean 1 Hang Power Clean (increase weight as you go) Conditioning: 15 Min Amrap 200 Meter Run 9 Burpees over bar Max Overhead Squats (95/65) (75/55) *Ma

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