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Thursday Jan 16th WOD


Strength: Bench Press

65%x6

70%x6

75%x6

80%x6

85%x6

DB Bicep Curls 3x12

Tricep Ext 3x10


Conditioning:

5 Rounds: 9 Hang Power Snatch (115/75) 15 Kettlebell Swings (55/35) 21/15 Calorie Assault Bike/Ski Erg or 40 Dubs


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Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

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