Category WOD

Tuesday 8.9

TUESDAYStrength: Bench Press4-4-4, then 2-2-2 with 3s at each lock out (start, after rep 1, after rep 2) WOD: 2 Rounds For Time30 SA DB Clean, 15/15 (alternating) 50/3520 Handstand Push-ups20 Front Squat 115/7520 DB Clean10 HSPU 20 BB Thrusters S:…

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Monday 8.8

MONDAY Strength: Deadlift3-3-3-2-1 All are working sets. This means your first “3” should be at 75% or higher (of 1rm). Use warmup sets accordingly. Then, you should go for a 2 and then a 1 that are at least within…

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Saturday 8.6

SATURDAYStrength: High Bar Back Squat5-5-5-5-5 WOD: 3 Rounds2:00 to complete: 24/20 Cal AB2:00 AMRAP Thrusters 95/65 S: 16/10 Cal, 65/45L1: 20/14 Cal, 75/55Rx+: 115/75 Extra Work1. 10m to find a Max Cleanright into EMOM 10m3 Clean 70% 1rmright into Run…

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Friday 8.5

FRIDAYStrength: Back Rack Lunge (taken from rack)2-2-2-2-2 (each leg) WOD: “Randy”+ (Monument Rx)60 Power Snatch 75/55125 Double Unders S: 50 @ 65/45, 200 singlesL1: Mix DU/SURx+: 75 Snatch, 150 Double Unders Notes on WOD: Do this workout like you are…

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