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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

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Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)