WOD Weight Lifting

Main Event: Speedy Free Squats vs Bands 40% x 3 x 10 50% x 3 x 10 30 to 60 seconds rest between sets 5... Read More

Main Event: Oly Shoe Back Squat 5×5 at 80% Accessories: 100 Overhead Squats at 45#s for time Static Back Extensions (Superman holds) on the GHD... Read More

Main Event: Speedy Bench vs Bands 40% x 5 x 5 50% x 3 x 10 60 % x 2 x 10 Accessories: Dumbell Partah... Read More

Main Event: Close grip: 5×5 at 80% Accessories: Dumbbell floor press x a lot x a lot Pull ups x amap x 4 mc hammers... Read More

Main Event: Reppy bench:  60% x 8 x 8 Accessories: Rolling Dumbbell tri ext Dumbbell shoulder raise Bandy tris mc hammer curls

Main Event: Close grip paused, vs chains: max 3 80% x amap x 2 Accessories: Dumbbell floor press x a lot x a lot Pull... Read More

Main Event:  Sumo DL vs band: Max 1 80% x amap band off x amap Accessories Dimmel DL x 25 x 4 Pistol box sq... Read More

Main Event: Reppy bench: 50% x 10 x 10 Accessories: Rolling Dumbbell tri ext Dumbbell shoulder raise Bandy tris mc hammer curls

Main Event:  Speedy Box Squats -60% x 3 x 5 -70% x 3 x 10 -80% x 2 x 5 Accessories: Snatch grip DL x... Read More

Main Event:  Manpon press: max 5 90% x amap 80% x amap Accessories: Dumbbell floor press x a lot x a lot Pull ups x... Read More