Latest WODs

6/19/18 Training

Bench Press 1+

45×5 55×5 65×5 75×5 85×3 95×1+

Conditioning:

4 x 1 minute at each station no rest in between

Push-ups/Ring Dips

Cal Row

Strict Chin Ups

 

Rest 2 minutes then…

Assistance Work:

12 minute Cap (choose weight wisely)

100 DB Bench Split Up anyway you like

 


6/15/18 Training

Shoulder Press 3+

40×3 50×3 60×3 70×3 80×3 90×3+

Conditioning:

Not for time:

 

200 yd Push 2×45′s M 2×25″s Ladies

8 Strict Pull-ups+ 8 Push-ups or 8 BMU

30 Walking Lunges

 

150 Yd push

6 Strict Pull-ups +6 Push-ups or 6 BMU

30 Walking Lunges

 

100 YD Push

4 Strict Pull-ups + 4 Push-ups or 4 BMU

30 Walking Lunges

 

50 YD Push

2 Strict Pull-ups + 2 Strict Push-ups or 2 BMU

30 Walking Lunges

 


6/14/18 Training

Deadlift 3+

40×3 50×3 60×3 70×3 80×3 90×3+

Conditioning:

3×4 minute AMRAPs, no rest in between

15 Burpee Box Jumps 24/20 + Max Hang Power Clean and Jerks 115/83

Rest 3 Minutes then..

Assistance Work:

5 sets

Max Ring Rows + 10 Supermans

 


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