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Monday July 19th WOD

Strength: Shoulder Press 4x 8 @ 75%

DB Rear Delt Row


Conditioning: 12 Min AMRAP 12 Wall Balls (20/14) 6 Devil Press (50/35)(40/25) 12 Wall Balls 6 Power Cleans (165/115)(155/105)(135/95)


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Wednesday Sept 15th WOD

Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats

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