Weightlifting Program Posted in the Red Room
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Strongman:
Yoke Carry-100ft(50/50) @2x BW
Keg Clean and Press-5-10 Reps @AHAP
1 Arm Farmers Walk-50ft Left/50ft Right @ Bodyweight or More
x4 Rounds:
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Skill: Handstand Walk: Progressions:
1: Wall Walk
2: Kick Up and Hold(Wall)
3. Free Handstand Hold(No Wall)
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Conditioning:
800M Run
Pull Ups-30
Swings(A)-20(70#-M/53#-W)
x4 Rounds:
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Rowing:
Buy in: 300M Row Each Round:
Hang Power Clean(135#-M/95#-W)
Front Squat
Push Jerk
Pull Up
15-12-9-6-3 Reps of Each For Time:
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Rowing WOD Times: Rusty 23:06 RX, Hager 25:22 RX, Angelica 26:08 RX, Jessica 28:10 RX, Lori S. 30:06 RX, Corina G. 27:00(95#/Band Pull Up), Joey 27:27(95#/Band Pull Up), Tanner 28:16 (95#/Burpees), Megan 30:47(85#/Band Pull Up), Madi: 33:25(65#/Band Pull Up), Laura S. 39:06(70#/Band Pull Up)
ReplyDeleteConditioning WOD: Ricky C. 25:11 RX, Manuel C 39:22 (Burpees/44# KB)