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


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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Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls