WOD Weight Lifting

Main Event: Straight bar pause squats, pause half way down, drop to bottom and explode 4×4 w 50%, 4×4 w 60% Accessories: Sumo speedy vs... Read More

Main Event:  Speedy bench vs mimi and 1 chain 40% x 3 x 15 Accessories: Close grip bench heavy but no misses, 8×8 face pulls... Read More

Main Event:  Giant Camber Bar free squats vs bands: max 5, 80% x asap x 2 Accessories: lunge matrix: Forward, Side, Back x 10 each... Read More

Main Event: Close grip press 3×3 heavier each time but no missing Accessories: Weighted push ups x asap Regular push ups x amap Push ups... Read More

Main Event: Straight bar pause squats, pause half way down, drop to bottom and explode 8×8 w 50% Accessories: Sumo speedy vs mini bands wk1-50%x3x10... Read More

Main Event:  Speedy bench vs mini 50% x 3 x 20 Accessories: Close grip bench heavy but no misses, 8×8 face pulls x 200 shrugs... Read More

Main Event: Conventional pin one pull, max 1 Accessories: lunge matrix: Forward, Side, Back x 10 each each leg x 2 one leg stiff leg... Read More

Main Event: Close Grip Bench: Max 1 80% x amap Hands Wider x amap Accessories: Jacked and Tan Sled pull protocol: Outside, no shirt, no... Read More

Main Event: Speedy Box Squats vs Bands and Chains (2 per side) 40% x 3 x 5 50% x 2 x 5 60% x2 x 5 70%... Read More

Main Event: Special Bar Box Squat: Max 3 70% x AMAP x 2 Accessories: Box Jump for height x 10 or so Bulgarian Split Squats... Read More