Weightlifting Program Posted in the Red Room(Red Room Weightlifting Club!)
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Stone 2 Shoulder-4(T)-AHAP
1 Arm KB/DB Thruster-8L/8(70#-53#-M/44#-35#-W)
Weighted Pull Up-10-12
x6 Rounds:
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Weighted Ring Push Up-Max Reps(45#-M/35#-W)
Renegade Rows-20(10L/10R-Alt)
x4 Sets
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Buy in: 2000M Row(Sub-10min: 400M Run penalty if over 10min)
then;
Swings(R)-70#-M/53#-W
Goblet Squat-70#-M/53#-W
Lateral Burpee
21, 15, 9, 6, & 3 Reps of Each For Time:
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Conditioning WOD Times:
ReplyDeleteMike D-29:48 RX
Liz G.-24:50 RX
Mia A.-36:48 (35lbs KB)
Josh G.-33:33 RX
Kelle S.-22:03 RX
Skylar S.-24:58 (35lbs KB)
Bobby-40:11 (44lbs KB)
Eric-25:05 (53lbs KB)
Tony L.-21:04 (53lbs KB)
Madi F.-33:04 (35lbs KB)
Corina G.-20:28 RX
Valerie DLC.-25:15 Sub: Med Ball Slam-18lbs(Ripped Hands)/53lbs(RX) for Goblet Squats.