WOD Weight Lifting

Main Event: Straight Bar vs Bands 50% x 2×2, 60% x2x2, 70% x2x2, 80% x2x2, 90% x2x2 (no MISSES!!) Accessories: Sumo Deficit Pulls: 70% x... Read More

Main Event: Shoulder Press: 8×8 @ 70% Accessories: Timed Dumbell Bench: AMAP in 2 Min x 3 Bandy Rows x 200 Bandy Tri’s x 200... Read More

Main Event: Conventional Deadlift Max 3 90% x AMAP 80% x AMAP 50% x AMAP Accessories: Sumo Stiffy’s 15 x 4 Special Bar Step Ups... Read More

Main Event: comp grip bench press: 60% x 10 x 5, 70% x 8 x 5 Accessories: Bandy lat pull downs x swollen barbell push... Read More

Main Event: straight bar free squats vs green band: 50% x 2 x 4, 60% x 2 x 4, 70% x 2 x 2 Accessories:... Read More

Main Event: Anderson squat vs chains: set well below parallel: max 3, chains off x amap x 2 Accessories: stiff leg deads:15 x 4 special... Read More

Main Event:  sling shot bench press: Max 1 80% x amap, 60% x amap Accessories: timed db bench: 2 mins x 3 bandy rows x 200... Read More

Main Event: Speedy Bench vs 2 chains: 50%x3x8, 60%x3x8 Accessories: Rep out test: flat bench-135xamap, 95xamap, add together thats ur score beat it every week... Read More

Main Event:  Free squats: 80% x 5×8 Accessories Speedy Conventional Pulls: 80% x1 x 10 Barbell Rows x 100 reps Lower back ext Abs

Main Event: Floor Press: Max 3 80% x AMAP Accessories: DB Push Press: 20 x 5 Max Dips x 3 Max Pull Ups x 5