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Thursday Oct 14th WOD

Strength: Bench Press

1x 4 @ 75%

3 x 4 @ 80%

2 x 4 @ 65%


Bicep Curls 3x10

Tricep Ext 3x10


Conditioning: 14 min EMOM

10 Wall Balls

Max Reps Push Up + Tap + Tap

(leave about 10-15 seconds rest at the end of each minute for transition time and rest)

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Monday March 18th WOD

Strength: Shoulder Press 1x8 @ 65% 1x8@ 70% 1x6 @80% 1x6 @ 85% Conditioning: Open Wod 24.3 For Time 5 Rounds of: 10 Thrusters (95/65 lb) 10 Chest-to-Bar Pull-Ups 1 minute Rest, then: 5 Rounds of: 7 Th

Saturday March 16th Wod

Conditioning: Partner Wod: 30min Amrap Partner A: 8 Power Cleans (135/95)(125/85) 8 Back Squats 8 HSPU/Kneel and Press Partner B runs 400m or Row 500m Then switch

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