Thursday June 13th WOD

Strength: Bench Press 4x8 @ 80%

Tricep ext: 3x8

Bicep Alt Hammer Curls 3x12 (each arm)


For time: 15-12-9 Wall ball (20/14) KBS (70/53) Hang power clean (135/95)

-Rest 1:00-


Wall Ball


Hang Power Clean

-Rest 1:00-


Wall Ball


Hang Power Clean

*keep track of own time and rest time

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Tuesday July 27th WOD

Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

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)(