WOD Weight Lifting

Dynamical Chestiness: Shoulder Press: 5 x 5 at 80% Accessories: Weighted Pull Ups- 5×5 Weighted Dips- 5×5

Main Event: Front Squat: 5 x 5 at 80% Accessories: Stiff leg Sumo Deadlifts 10 x 5 100 Bandy Good Mornings 100 ABS

Main Event: Close Stance Box Squat: Max 3 Accessories: 80% x AMAP Weighted GHRs x 50 800 M of Sled Pulls

Max Effort Bench: Main Event: Bench Press: 5×5 at 80% Accessories: Bandy Face Pulls x 200 Rolling Triceps Extensions x 10 x 5

Speedy Bench: Main Event: Bench Vs.  a mini band: 60% x 3 x5 add the manpon: 60% x 6 x 5 Accessories: Close Grip Board... Read More

Main Event: Special Bar Full Range Good Mornings Vs Chains: max 5 Accessories: 80% x 1 Good Morning and 1 Squat x AMAP 100 Walking... Read More

Main Event: Straight Bar Box Squat vs Bands: 70% x 2 x 15 Accessories: Dimmel Deads: 25 x 3 Lower Back

Main Event: Raw Deficit Deads x 3 heavy sets of 3 Accessories: 100 SSB Lunge Steps in as Few Sets As Possible Lower Back Work... Read More

Max Effort Upper 1 Board Max 1 80% x AMAP x 3 Accessories: Push Up Party Amap, add a chain x a map, add another... Read More

Main Event: Pause Rep Bench: 50% x 3 x 3, 60% x3 x3 Accessories: Close Grip Board Press Hell: 2 Board x 5 Reps 1... Read More