WOD Weight Lifting

Main Event:  Safety squat bar, no hands,free squats: 50% x 2 x10 60% x 2 x10 Accessories: Speedy pulls vs band 2-60%x3x5, 70%x2x2,80%x1,90%x1 hypers abs

Main Event:  Safety squat bar anderson squats vs a lot of chains and a little band: max 1 60% x a map bands off same... Read More

Main Event: 5 sets of 20 db presses before main session, use 50% of what you used last 2 weeks wk3 speedy bench vs 1... Read More

Main Event: Safety Squat Bar, no hands,free squats, 50% x 2 x 20 Accessories: Speedy pulls vs band 1-60% x 3 x 5, 70% x... Read More

Main Event:  Comp grip pause press: max 3 80% x amap 80% touch and go x amap Accessories: Banded lat pull down x 200 20... Read More

Main Event:  Pin 2 deadlift: max 1 60% x amap x 2 Accessories: Empty bar GMs x 20 Bandy leg curls x 300 Gymnastical abs... Read More

Main Event: 5 sets of db presses, heavy as you can looking for sets of 10ish reps Accessories: close grip bench 5×5 bb skull crushers... Read More

Main Event:  LATT  Box squat: 50% x 3 x 30, sets on every 30 secs cry (yes, this does mean cry, to yourself though, Cmon)... Read More

Main Event: 5 sets of db shoulder presses before each main session Floor press vs chains: 2 chains per max 3 80% x a map... Read More

Main Event: 50 ghrs need to be done before each main session Double paused free squat: walk weight out 5 count then squat to parallel... Read More