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Monday Aug 4th WOD


Abs: 150 feet anchored sit ups (use an ab mat, DB's to anchor the feet. Hands behind head..bring torso up to knees...full range of motion

Strength: Press 5x3 @ 75 of of 1 RM + ME set on 5th Set

DB Lateral raise 3x12

Conditioning:

2 Rounds 15 Hang Power Cleans (135/95) (115/75) 50 Wall Balls (20/14) 10 HSPU *Choose a weight that is challenging but you think you might try to do 1-2 sets max for the hang cleans.


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Strength: Shoulder Press 5x 2 @ 90% DB Lateral Raise 3x 10 DB Rear Delt Row Conditionging: 12min AMRAP 2-4-6-8-10..... Wall Ball (20/14) 1-2-3-4-5-6..... Devil Press (50/35)(40/25)

Friday April 16th WOD

Strength: 10 Min EMOM 1 Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: (15min cap) 100 DB Thrusters (50/35)(40/25) (35/20) *Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadl

Thursday April 15th WOD

Strength: Bench Press 7x3 @ 87.5% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min Amrap 20 Air Squats 8 DB Hang Power Cleans 8 Toes to Bar / Knee to chest

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