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Thursday Jan 21st WOD

Strength: Bench Press 3x 8 @ 75%


Bicep Curls 3x 10

Tricep Ext 3 x 10


Conditioning: 12 min Amrap

6 Squat Clean (115/75)(95/65)

8 Slam Balls

10 Box Jump over



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Friday April 26th WOD

Strength: 10min EMOM 1 Deadlift 2 Hang Squat Cleans 2 Push Press Conditioning: "The Cheif" 5 - 3min AMRAPS (19min total) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats

THURSDAY APRIL 25TH WOD

Strength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)

Wednesday April 24th WOD

PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J

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