WOD Weight Lifting

Main Event: Dumbell Fist Fight: 5 sets of Heavy Dumbbell Bench x as many as possible 50% x amap x 1 Accessories: Bamboo Bar Press... Read More

Main Event: Rest Pause Bench: 80% plus one chain per x 2 rest 30 seconds and again, and again.  Rest 5 minutes and repeat 3... Read More

Main Event: Speedy Box Squats vs Bands and Chains (1 per side) 40% x 3 x 10 50% x 2 x 5 60% x2 x 5... Read More

Main Event: Anderson Squat vs Bands and All Chain Max 1 80% x AMAP Accessories: Box Jump for height x 10 or so Bulgarian Split... Read More

Main Event: Dumbell Fist Fight: 3 sets of Heavy Dumbbell Bench x as many as possible 50% x amap x 2 Accessories: Bamboo Bar Press... Read More

Main Event: Speedy Free Squats vs Bands 50% x 2 x 10 60% x 2 x 10 30 to 60 seconds rest between sets 5... Read More

Main Event:  Pause Bench: Max 3 80% x amap x 2 Accessories: Bamboo Bar Overhead Press light x 30 ish reps x 5 sets Barbell... Read More

Main Event: Sumo Deadlift vs Bands: Max 1 80% x AMAP x 2 Accessories: 100 Overhead Squats at 45#s for time (beat last week’s time)... Read More

Main Event: Speedy Bench vs Bands 50% x 3 x 5 60% x 2 x 10 70 % x 1 x 5 Accessories: Dumbell Partah... Read More

Main Event: Rest Pause Bench: 80% x 2 rest 30 seconds and again, and again.  Rest 5 minutes and repeat 3 times Accessories: Bamboo Bar... Read More