10 am team wod 11 am barbell
Author: lumpy6488
Am 5,6,9,11 Pm 330,4,5,6
6/13/14 Warm up/mobility then: Run 1 mile- this is not a warm up this is for time. Wod: “Macho Man” for as long as possible:
Protected: Barbell
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Am 5,6,9,11 Pm 330,4,5,6
6/12/14 Strength: 5 rds each 1) dead hangs 30 sec on/30 sec off 2) pistols 30 sec on/ 30 sec off *alternate between movements Wod:
Protected: 6:30
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Am 5,6,9,11 Pm 330,4,5,6
6/11/14 Strength: 3 push press + 1 jerk 4 sets-work up to heavy set Wod: 1. “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 225/155
FBO Fitness 