WOD Weight Lifting

Max Effort Lower Body: Main Event: free squat, 3×3 @90% Accessories: heavy sled drag, deep water style back ext off ghr abs

Max Effort Bench Main Event: Push Press: 3×3 @ 90% Accessories: Push ups: Rest Pause Style Rear Delt Raises Hammer Curls

Dynamic Effort Bench: Main Event: Pause Bench vs. Bands: 40% x 3 x 10 (3 Seconds) Accessories: Pendlay Rows: 10 x 5 Rolling Tris

Dynamic Effort Legs: Main Event: Front Box Squats: 70% x 2 x 15 Power Snatch: 60% x 1 x 20 Every Minute on the Minute... Read More

Max Effort Lower: Main Event: Snatch Grip Deadlift: work up to 3 heavy Singles Accessories: Heavy Sled Pushes Back Extensions

Rep Effort Bench: Main Event: Dumbell Incline Press: 10×10, no misses! Accessories: Rest Pause Push Ups Rear Delt Raises Hammer Curls

Speedy Bench Day: Main Event: Dumbell Push Press: 40# x 15 x 3, 50# x 10 x 3, 60# x 8 x 3 Accessories: Pendlay... Read More

Dynamical Sqwats Main Event: Safety Squat Bar Free Squats: 70% x 3 x 10 Conventional Deads: 3×5@60%, 1×5@80% Accessories: Reverse Hypers Abs

Max Oly Time: Main Event: Squat Cleans x 5 Heavy Singles Accessories: Heavy Sled Drags: Add weight each trip until you dieded Back Extensions Abs

Max Effort Bench Main Event: Chain Gang Press: All chains on to start, work to Max 1 80% x AMAP Chains Off x AMAP Accessories:... Read More