Search

Thursday Sept 3rd WOD

Happy Birthday to the one and only and our favorite 3x a day WOD'er... "Be Late Brian!"


Strength:

Bench Press

5x5 @ 75-80% 1 RM


Alt DB Bicep Curls 3x12

Tricep Ext 3x12



Conditioning:

10 Min Amrap

9 Hang Power Snatch (115/75)(95/65)

3 Muscle Ups/ Chest to bar Pull ups/Strict Pull ups

41 Dubs

73 views0 comments

Recent Posts

See All

Tuesday July 27th WOD

Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(