WOD Weight Lifting

Main Event:  Chain gang press, all chain on:  max 1 60% x a map all chain off 60% x a map x 3 Accessories: weighted... Read More

Workout of the Day:  Speedy Bench: 60% vs mini band x 4 x 12 Accessories: push ups x amapx 5 bandy rows x 200 bandu... Read More

Main Event:  try and be speedy box squats vs purple bands and 2chains per 40%x2x3 50%x2x3 60%x2x3 Accessories: Speedy comp deadlift vs bands and chains... Read More

Main Event: Max comp style squat 80% x amap x 3 Accessories: Dimmel DL 185 x 25 x 5 hypers grip abs

Main Event: 3 boards vs mini band: max 3 SlingShot on max 3 80% no SS x a map 80% w SS x a map... Read More

Main Event: 100 Hand stand push Ups, as few sets as possible Accessories: push ups vs band, wrap around back x amap x 3 Seated... Read More

Main Event: Straight bar box squat 80% x 2 x 15 Accessories: Conventional pulls 50% x 3 x 10 60% x 3 x 10 Rev... Read More

Main Events:  Overhead squat, 5×5, yes I know I hate these but it’s something we need to do, go heavier each set but no misses... Read More

Main Event: Full range press vs bands max 5 Assistance 2 arm db rear delt raises x 25 x 5 Db tri ext x 15... Read More

Main Event: Straight bar box squat: 70% x 2 x 15 Accessories Conventional pulls 50% x 3 x 10 60% x 3 x 10 Rev... Read More