WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
Strongman:

Sled Drag-70ft Over @AHAP
Keg Run-70ft Back @ AHAP
Double Kettlebell OH Carry-70ft Over

x5 Rounds: AFAP Each Round, 2min Break Between Rounds:
------------------------------------------------------------
Conditioning:

Power Clean(135#-M/95#-W)
Lateral Burpee
Wall Ball

21-15-9-15-21 Reps of Each For Time:
---------------------------------------------------------------
Rowing:

Bodyweight Squat-24
Push Up-24
OH Lunge-24(45#-M/35#-W/ Plate)
Row 400M

x6 Rounds AFAP:
----------------------------------------------------------------

WOD

Back Squats: 60%x12 to Sub Max(2 Sets), 65%x10 to Sub Max(2 Sets), 70%x8 to Sub Max(1 Set)
-----------------------------------------------------------------------------------------------------------------------
Hang Squats Clean-12(155#-135#-M/105#-95#-W)
Wall Ball-Max Reps with Remaining Time

90sec on/45sec Break x5 Rounds:
---------------------------------------------------------------

WOD

Bench Press-75%x3 Sets/80%x3 Sets(Sub Max for all Sets)
2DB/KB Bent Row-10 to 20 Reps

x6 Rounds:
--------------------------------------------------------------------------
Dips-12 to Sub Max Reps(Weighted or Bodyweight)
Hanging Leg Raise-10 to 15reps
Evil Wheel-10 to 20reps

x4 Rounds:
---------------------------------------------------------------------------

WOD

1 Mile Partner Relay

15min Time Cap: (200M x8 Rounds Each)
-----------------------------------------------------
EMOM: 12min (E/O)

OHS-10(115#-M/75#-W)-Even Minute
T2B-10-Odd Minute
------------------------------------------------------