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Thursday July 25th WOD


Strength: Bench Press (take 90% of 1RM)

1x10 @ 60 %

1x10 @ 65 %

1x8 @ 70 %

1x8 @ 75 %

Tricep Ext 3x10

Barbell Bicep Curls 3x12 (45/35lb Bar)

Conditioning:

4 rds

200m Run

12 HSPU

4 Bar Muscle ups


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Thursday Oct 1st WOD

Strenth: Bench Press 3x 8 @ 75% Triple set: Bicep Curls 3 x 12 each arm Tricep Ext 3x 12 DB or BB Rows 3 x 10 Conditioning: 12 min AMRAP 10 Hang Power Snatches 115/75)(95/65) 10 Slam Balls 200 Meter R

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

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