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Thursday Oct 7th WOD

Strenght: Bench Press

1x 6 @ 65%

1x6 @ 75 %

1x3 @ 80 %

1x2 @ 90

1x6 @ 65


Conditioning: 4rds 16 Alternating Step Ups (DB OR BB) (40/25) (115/75)(95/65) 100 Dubs 8 Hang Power Snatch (115/75)(95/65) 200m Run

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THURSDAY APRIL 25TH WOD

Strength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)

Wednesday April 24th WOD

PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J

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