WOD Weight Lifting

Main Event: Speedy low box squat, 30-60 rest btw 40% x 2 x 10 50% x 2 x 10 Accessories: Speedy pulls vs band- 30-60... Read More

Main Event: wk1 speedy bench vs band 40% x 3 x 15 add a chain x 2 x 5 Accessories: Close grip bench heavy x... Read More

Main Event: conv dl from floor, 70% x 6 x 3 Accessories: Deficit dl- heavy x 10 x 4 Sumo from floor- 135b x 1m... Read More

Main Event:  Chain gang press: work to 80% of max: then add chain until death: max 2 80% x amap 80% no chains x amap... Read More

Main Event: Squats Free, speedy and paused -1st rep pause -all other speedy 50% x 2 x 10 -60% x 2 x 5 speedy pulls... Read More

Main Event: Speedy Bench vs Mini Bands: 50% x 3 x 20 -30 secs rest btw sets Accessories: barbell shoulder press 95b x 100 reps... Read More

Main Event: Box squat vs special bar and small band- max 1 80% x amap 80% wo bands x amap Accessories: Sumo stiffys x 15... Read More

Main Event: Floor press: max 1 80% x amap x 2 Accessories: Close grip x 10 x 5 Spoto close grip x 5 x 5... Read More

Main Event: Free, speedy and paused -1st rep pause -all other speedy -50% x 3 x 8 -60% x 3 x 4 Accessories Speedy pulls... Read More

Main Event:  Speedy bench vs mini bands -50% x 2 x 20 -30 sec rest btw sets Accessories: barbell shoulder press 95b x 100 reps... Read More