WOD Weight Lifting

Main Event:  Manpon press vs monster mini bands: max 1 80% x a map 60% x amap Accessories: Barbell extensions x 100 Barbell up right... Read More

Main Event: Snatch Grip Deadlift: with Oly shoes on: max 5 80% x a map Accessories: Kettlebell front squats x 100 hypers abs tan  

Main Event:  Reppy Bench vs mini band: 8×8 no misses- chase the pump Accessories: Dumbell tri ext x 200 Bandy rows x 50 x 10... Read More

Main Event: Speedy Front squat:  50% x 3 x 10, 60% x 3 x 10 Accessories: Sumo Speedy pulls: 1- 60% x 2 x 20... Read More

Main Event: Chain Gang Bench: 200lbish chain on right away: max 3 80% x a map chains off x a map Accessories: push ups: 1... Read More

Main Event:  Oly style squat(High bar position and ass to grass), shoes and all: max 3 80% x a map Accessories Heavy kettle bell swings... Read More

Pre Game: 5 sets of 20 db presses before main session Main Event:  speedy bench, 50% x 3 x 30, 10 close grip, 10 mid,... Read More

Pre Game: 100 bandy gms before each main sessions Main Event: Speedy front squat:40% x 3 x 10 50% x 3 x 10 Accessories: Sumo... Read More

Pre Game: 5 sets of db shoulder presses before each main session Main Event Push press: max 3 80% x a map 60% x a... Read More

Pre Game: 50 ghrs need to be done before each main session Main Event: wk1 deficit deadlift vs bands, max 1, 80% x a map,... Read More