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Thursday July 9th WOD

Strength: Bench Press

4x6 (moderate weight)


Alt Bicep Curls 3x 12 each arm

Tricep Ext 3x12

DB or BB Rows 3x10


Conditioning: "Annie"

50-40-30-20-10

Double Unders

Sit ups

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Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round

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