WOD Weight Lifting

Main Event: Conventional Deadlift up to 80% x 5, add a small deficit x 5 and keep adding and hitting 5s until you fail to... Read More

Main Event: Speedy Push Press: 60% x 3 x 20 Accessories: Dumbell Incline Press: 30 Sec on, 1 Min off x 5 Barbell Rows:5×5 Bandy... Read More

Main Event: Speedy Box Squats: 3 x 20@ 60% Accessories: Sumo Speed Pulls: 60% x 3 x 10 100 Box Step ups Farmers Carry x... Read More

Main Event: 100 Push Ups in as few sets as possible (only if you missed Cindy) Accessories: Dumbell Hell 1 Fly, 1 Press, 1 Fly,... Read More

Main Event: Good Mornings: Max 8 50%- 1 Good Morning, 1 Squat x AMAP Accessories: Front Pause Squat: 10 second pause, 5×5 at 155 Bandy... Read More

Main Event: Speedy Pause (1 second) 60% x 3 x5, 70% x 3 x 5 Accessories Dumbell Incline Press: 30 seconds on, 1 minute off... Read More

Main Event: Back Squat: 70% x 2 x 15 Pause the first rep, 2 second, speedy the second rep Accessories: Dimmel Deads 25 x 5... Read More

Main Event: Squat: 15 Reps at 90% in as few sets as possible Accessories: Front Pause Squats 5×5 (145/ 100) Bandy Good Mornings x 100... Read More

Main Event: Shoulder Press: 5×5 80% x AMAP 70% x AMAP Accessories: Dumbell Hell: 1 Fly, 1 Press.  1 Fly, 2 Presses etc… up to... Read More

Main Event: Close Grip Bench Press: 5×5 at 80% Accessories: Dumbell Incline Press: 30 Seconds on, 1 minute off x5 Barbell Row 5×5 Bandy Tris... Read More