top of page
Search

Thursday March 3rd WOD

Strength: Bench Press

1x8 @ 65 %

1x8 @70 %

1x8 @75 %

1x8 @80 %


Bicep Curls 3x12

Tricep Ext 3x12



Conditioning:

4 Rounds

Each Round is:

12 Barbell Bear Complex (135/85)(115/75)(95/65)

Rest 1 Minute Between Rounds

If you're getting more than 7 reps within a minute, try going heavier


Bear complex = Squat clean + Thruster+ Back Rack Thruster (Fast)

(Power Clean, Front Squat, Push Press, Back Squat, Press..slow)


31 views0 comments

Recent Posts

See All

Friday May 24th

Happy belated Birthday Misty Wod!!! 400m Run cash in -then- 4 min Amrap 5 Hspu /Kneel and Press or Push Press 23 dubs Rest I min 4 min Amrap 5 T2B / knee To chest 23 dubs Rest 1 min 4 min Amrap 5 Heav

Thursday May 23rd Wod

Haaaappy Birthday Misty!!!! We will celebrate on Friday!!!!!! Strength: Bench Press 5x 3 reps. Increase weight each set Super Set: bicep curls: 3x 12 tricep ext. 3x12 Conditioning:10 rounds for time o

Wednesday May 22nd WOD

Partner WOD: (Ben's 4:30 idea ;-) 6 rounds: (10 min cap) Partner A: Runs 200m Partner B: Holds plank while partner A is running. Then you will switch. Each partner will end up running 3x's Rest 3 Mi

Comments


bottom of page