WOD Weight Lifting

Main Event:  Pin One deadlift, max 1 50% x amap all dead stopped on pins no bouncing Accessories: Stiff Leg deadlift off deficit x 10... Read More

Main Event: Reppy Bench: 70% x 25 reps in as few sets as possible Assistance: dips x amap x 5 db rows db shrugs

Main Event:  Straight Bar Speedy Box Squats vs green band:  50% x 3 x 10 60% x 3 x 5 Accessories: snatch grip dl 5×5... Read More

Main Event:  Snatch: 15 singles at or around 90% Accessories: box jumps x one minute x 5 hypers abs

Main Event: push jerk, 15 singles @90%ish Accessories: bandy rows x 300 db shrugs x swolen bandy tris x a million mc hammers x jacked... Read More

Main Event: Speedy Bench vs 2 chains: 60% x 3 x 10 70% x 3 x5 Accessories: dips x amap x 5 db rows db... Read More

Main Event:  Straight Bar Speedy Box Squats vs green band: 50% x 3 x 15 Accessories: snatch grip dl 5×5 hypers abs backwards sled

Main Event:  Close Grip Bench: max 3 80% x amap Accessories: bandy rows x 300 db shrugs x swolen bandy tris x a million mc... Read More

Main Event: Chain Gang Special Bar free squat: all chain on first, then work to biggest triple 80% x a map chains off still w... Read More

Main Event:  Pause Bench: 60%x5x15 Accessories: Dumbell Floor Press:  2 min x 3 Static band rows: row hold at chest as long as possible x... Read More