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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: 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