WOD Weight Lifting

Rep Effort Upper Body: Main Event: Shoulder Press: 5×5 at 80% Accessories: Rest Pause Pull Ups Bandy Tris MC Hammer Curls

Dynamic Effort Lower Body: Main Event: Safety Squat Bar Free Squat: 3 x 10 @ 60% Accessories: Speedy Conventional Pulls: 3×5@ 60%, 1×5@ 80%. If... Read More

Max Effort Lower Body: Main Event: Chain Gang Front Squats: Max 3 80% x AMAP x 3 Accessories: Barbell Lunges x A LOT

Max Effort Upper Body: Main Event: 2 Board Bench: Max 1 80% x AMAP Accessories: Behind the neck press x amap in 1 minute x... Read More

Dynamic Effort Lower: Main Event: Straight Bar Box Squat: 70% x 2 x 15 Accessories: Power Cleans 70% x 1 x 15 every minute on... Read More

Dynamic Effort Chesticles: Main Event: Speedy Bench Vs. Chains: 2 chains each, 60% x 3 x 10 Accessories: Rest Pause Pull ups x 3 Bandy... Read More

Max Effort Lower Body: Main Event: Deficit Snatch: 5 Heavy Singles (sounds like my Pre- Kelly dating schedule) Accessories: Barbell Lunges x a lot (back,... Read More

Max Effort Bench: Main Event: 1 Board Press: Max 3 80% x AMAP Accessories: Timed Behind the neck Press 1 min x 3 Barbell Triceps... Read More

Dynamic Effort Lower Body: Main Event: Straight Bar Box Squats: 60% x 2 x 20 Accessories: Power Cleans: 70% x 1 x 15 every minute... Read More

Deepwater Bench Day: Main Event: Get a Crew and load up 225: Bench 225 x 3 x as many sets as possible until dead Accessories... Read More