WOD

Strength: A1: Single Arm DB Press: 5 x 15 Each Arm  A2: Banded Lateral Raises: 5 x 10 each arm  A3: Two way DB Shoulder... Read More

A1: Meadow Rows 5 x 10 Each Arm  A2: Single arm KB High Pulls 5 x 12 each arm A3: Wide Grip Pull Ups 5... Read More

10 Mile Run A1) 1,1,2 Bicep Curls 5 x 10 (single arm left, single arm right, double curl) A2) Barbell reverse Curl 5 x 12 ... Read More

Strength:  A1) Walking Lunges 5 x 20 Steps A2) Barbell Calf Raises 5 x 15 A3) Single Leg Deadlift 5 x 10 each  Conditioning: 4... Read More

Wednesday Strength: A1: Strict Press: 5 x 10 A2: Banded Lateral Raises: 5 x 10 each arm  A3: Plate Raises 5 x 12  Conditioning:  8... Read More

A1: Double DB Row 5 x 15 A2: Banded Single arm Pull Downs: 5 x 15 A3: Barbell Shrugs 5 x 15  Conditioning: In 12... Read More

A1: Double DB Row 5 x 15 A2: Banded Single arm Pull Downs: 5 x 15 A3: Barbell Shrugs 5 x 15  Conditioning: In 12... Read More

MONDAY Strength:  A1: Floor Press 12/10/8/6/4 A2: Banded 3 Way Tricep extension: 5 x 20  Facing the rig Palms up for 20, Palms down for... Read More