Search

Thursday Oct 15th WOD

Happy 54th Birthday Melissa Harris!!!!


Strenth: Bench Press

4x 5 @ 85%


Triple set:

Bicep Curls 3 x 12 each arm

Tricep Ext 3x 12



Conditioning WOD:

Melissa Harris Bday wod!


15min AMrap

6 hang cleans (155/105)(135/95)

6 push press (155/105)(135/95)

10 alt db snatches 50/35)

15 weighted situps 45/25

54 Dubs

57 views0 comments

Recent Posts

See All

Friday June 11th WOD

Strength: 1 Deadlift 1 Hang Power Clean 2 Push Press Conditioning: 5 Rounds (15min Cap) 12 Pull Ups 8 Barbell Hang Power Clean + Lunge Right + Lunge Left (115/75)(95/65)(75/55)

June 10th WOD

Strength: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)

Wednesday June 9th WOD

Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun