WOD Weight Lifting

Main Event: Shoulder Press: Max 5 Accessories: Ring Rows x 200 Kettle Bell Triceps Extensions x 20 x 3 Curls

Main Event: Speedy Bench Vs. Chains, 2 per side, 50% x 3 x 12 Accessories: Lat Pull Downs x a lot Delt Raises x 200

The Thompson Squat is named after a technique used by Donnie Thompson, owner of a world record 3000# total. Main Event: Thompson Squats, Special Bar... Read More

Main Event: Anderson Squat: Max 3 80% x AMAP Set the pins or chains to the height of the bottom of your sumo deadlift position... Read More

Main Event: One Board Press: Max 1 90% x 5 reps in as few sets as possible Accessories: Rolling DB Tris: 25×5 Bandy Rows x... Read More

Main Event: Incline Dumbell Press 10x 10 heavy but no misses Accessories: Bandy Lat Pull Downs x 300 Shoulder Raises x 200

Main event: Thompson Squats With a specialty bar set to 50%, start with a chain on either side 2×2 add a chain to each side:... Read More

Main Event: Incline Press: Max 5 80% x AMAP x 3 Accessories: Kettle Bell Bent Over Rows 10 x 10 Curls x Many

Main Event: Shoulder Press: 5×5 @ 80% Accessories: Kettle Bell See Saw Press: 10×10 Bandy Shrugs x 100 Seated Bandy Row x 100

Main Event: Front Pause Squats: 3 x 10 @ 60% (3 sec Pause) Accessories: Conventional block pulls: 90% x 3 x 5 100 Bandy Goodmornings... Read More