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Thursday Aug 15th WOD


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

1x8 @ 65 %

1x6 @ 75 %

1x4 @ 85 %

1x4 @ 90 %

Tricep Ext 3x10

Barbell Bicep Curl 3x12

Conditioning:

3 Rounds, Every 4 Minutes: (12min total) 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Assault Bike or Ski Erg or Calorie Row


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Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40