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Monday Feb 24th WOD

Strength: Shoulder Press 5x4 @ 75-80%


Rear Delt Fly or Tbar ROW 3x12


Conditioning: "Light Nancy"

5 rounds

200m Run

15 OHS (95/65)

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Wednesday July 24th Wod

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Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round

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