WOD Weight Lifting

Main Event: Straight Bar Box Squat vs. Bands: 60% x 2 x15 Accessories: Dimmel Deads: 25 x 3 Lower Back

Max Effort Upper Body: Main Event:  3 board raw heavy set of 5, pause reps, 80% x 10 x 3s Accessories: push ups x amap,... Read More

Main Event: 3 Board Press: Heavy Set of 5 (1 sec Pause on Board) 80% x 10 x 3 Accessories: Push ups: x AMAP, Add... Read More

Dynamic Effort Upper Body Main Event: 2 Board Press: 2 x 15 @ 60% Accessories: Bent Over Kettle Bell Rows x A lot 200 Bandy... Read More

Max Effort Squat Day: Main Event: Deficit Deadlift: Max 3, 80% x AMAP, Remove Deficit x AMAP Accessories: Kettle Bell Front Squats: 3 x 20... Read More

Dynamic Effort Upper: Main Event: Incline Press: 50% (of bench) x 3 x 15 Accessories: Barbell Shrugs x A lot x heavy-ish Dumbell Rows 10x... Read More

Dynamic Effort Lower: Main Event: Straight Bar Pause Squats: 60% x 3 x 10 3 second Pause Speedy Sumo Deficit Pulls: 2 x 12 @... Read More

Max Effort Lower Body: Main Event: Special Bar Good Mornings: Max 3 70% x 1 GM/ 1 Squat x AMAP Accessories: Halting Deadlifts 5×5 @50%... Read More

Dynamical Effort Bench: Main Event: floor press 5×5 @80% Accessories: pendlay rows, 5 sets of 10 reps rolling tri ext bb curls

Dynamic Effort Lower: Main Event: front box squat : 80%x2x10 Accessories: power snatch, 60% x1 emom x 20 hypers