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Thursday Jan 27th WOD

Strength: Bench Press

1x10 @ 60%

1x8 @ 65%

1x6 @ 70 %

1x6 @ 75@

1x6 @ 80 %


Bicep Curls 3x12

Tricep Ext 3x12


Conditioning: 12min Amrap

8 Chest to bar Pull ups/Kippin Pull ups

10 Single Arm DB Hang Clean & Jerks (5 per arm) (50/35)(40/20

50 Dubs


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Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)