4/7/14 Strength: 20 min to find 1 RM Back squat Wod: 10-9-8-7-6-5-4-3-2-1 cleans 135/95 Burpees over the Bar
Author: lumpy6488
10:30 am
Weightlifting Open Gym Barbell club
Protected: 10 am Team wod 11 am Barbell
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Am 5,6,9,11 pm 3,4,5,6
Strength: 5×1 jerks h.a.t.a then drop weight 25% and perform 2 min ME shoulder to overhead. Wod: 12 min amrap ascending ladder 2 power cleans
Am 5,6,9,11 pm 4,5,6
barbell club 6:30pm Eye level swing 10 Minutes Every minute on the minute 10 Heavy Russian Swings (lock in one weight) METCON Tabata (applied to
am 5,6,9,11 pm 3,4,5,6
emom 8 mins 1 snatch from hip + 1 snatch from top of knee+ 1 f rom 2″ off floor WOD 1000 meter row, Then:
FBO Fitness 