Weightlifting Program Posted in the Red Room:
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SWOD:
Stone 2 Shoulder-5 @3/4 Bodyweight
Weighed Dips-12 to Max
Farmers Walk-140ft(70/70) @ Bodyweight/BW + Each Arm
x4-5 Rounds:
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Skill:
Rope Climb-3
HSPU-6(Strict)
x4 Rounds:
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Conditioning:
Thruster(2x53#-M/2x35#-W)
Lateral Burpee >25-20-15-10-5 Reps of Each
Double Unders 50-40-30-20-10 Reps
For Time:
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Row: Intervals: 400M x5 (1min Rest Between Rounds) AFAP
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Conditioning WOD: Rusty: 19:35 RX, Jesus G. 20:23 RX, Corina G. 22:11 RX, Maria G. 23:50 RX, Stacey W. 19:13 SC (35/MBS/SU), Miranda K. 21:41 SC (15/SU), Valerie DLC 23:22 SC(25/DU), Michelle S. 23:52 SC(20/SU), Travis P. 27:12 SC (44/SU), Ricky E. 29:26 SC (53/MR), Manuel C. 35:05 SC (25/JJ)
ReplyDeleteRow: 500Mx5(1min Rest) Wade C. 13:38, Ali G. 17:01
Row: 500Mx4(1min Rest) Stacey W. 12:21
Row: 400M x5(1min Rest) Billy S. 12:45