Power Hour 9/19/18

Posted on Posted in WOD

Bench Press (2 Board) 15×3 at 70% 1RM Rest as needed between sets. Use 60-70% of your 1 rm bench press *remember to focus on speed in your reps!! Asst: 4×10 bb row 10×4 strict pull ups 4×20 banded tris 100 hammer curls (50 each arm

WOD Wednesday 9/19/18

Posted on Posted in WOD

“Slot Machine” Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Ideally pairing teams up who […]