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Thursday Jan 18th WOD

Strength: Bench Press 5x3

Bicep Curls 3x12

Tricep Ext 3x12


Conditioning: 2 - 8 Min Amraps:

8min Amrap:

21 Air Squats

15 Weighted Sit ups (45/25

9 Push Ups

Rest 1 Min

8 Min AMRAP

9 Power Cleans (135/95)(125/85)

12 Shoulder Taps

21 KBS (70/55)(55/35)


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Saturday March 2nd

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Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

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