Thursday July 23rd WOD

Strength: Bench Press

4x5 (heavier then last week)

(make sure to do a few warm up sets before working sets)

Super Set:

Alt DB Curls 3x 12

Tricep Ext 3x12


For Time

30 Push Press (95/65)(75/55)

15  Bear Complex Reps (95/65)(75/55)

30 Push Up + Tap + Tap

15  Thrusters

30 Push Ups

15 Bear Complex Reps

Barbell Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press

* Can do a squat clean thruster in place of PC/FS/PP

53 views0 comments

Recent Posts

See All

Friday June 25th WOD

Strength: 10min EMOM 1 Deadlift 1 Hang Power clean Shrug Pull 1 Hang Power clean * Increase weight as you go Conditioning: 25-20-15-10 Hang Power Cleans (135/95)(125/85)(115/75) 20-15-10-5 C2B Pull u

Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)