Search

Thursday Oct 3rd WOD


Strength:

Bench Press 5x5 @ 75%

*Warm up before u start your 5 working sets

Giant Super Set:

Single Arm DB Row 2x10

Barbell Bicep curls : 3x12 (add weight to bar if possible)

Tricep Ext or Push downs 3x12

Conditioning:

10 min Amrap

5 Hang Power Cleans (155/105 lb)(135/95) (115/85)

10 Ab Mat Sit Ups

15 Wall Balls (20/14)


22 views0 comments

Recent Posts

See All

Monday, JUNE 30TH 2014, MAX EFFORT FITNESS OFFICIALY OPEND FOR BUISNESS!!! ITS BEEN 8 WONDERFUL YEARS AND I CANT THANK YOU ALL ENOUGH!!! HERE IS TO MANY MANY MORE!! THANK YOU~!! ;-) Strength: Bench P

Max Effort Turns 8! WOW 8yrs! Happy Anniversary Max Effort and to all the members old and new for making this anniversary possible! Reminder! Wear a MEF Shirt today to celebrate 8yrs! Partner WOD BUY

Strength: Deadlift 5x5 (increase weight from last week) Conditioning: 15min Amrap 200m Run 15 Sumo Deadlift High Pull(115/75)(95/65) 10 pull up 15 Goblet Squats (55/35)(45/25)