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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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Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go

Monday Sept 28th WOD

Strength: Press 5x4 @ 80% of 1 RM Conditioing: Every 2 Min for 7 Rounds (14 Min) 6 Devil Press (40/25) 8 Toes to Bar Max Reps Air Squats RX Men: 40# DBs RX Women: 25# DBs RX+ Men/Women: 8 Devil Press

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