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Monday March 11th WOD


SHoulder PRess (90% of 1 rm)

1x5 @ 70

1x5 @ 75

1x5 @ 80

1x5 @ 85

Rear Delt Row OR T Bar Row 3x10

Conditioning

3 rounds for time: 400 M RUn 5 Bar Muscle Ups (Scale with C2B Pull ups or with Pull ups 10 hang power cleans (135/95)


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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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