Weightlifting/Odd Object Conditioning, Mid-Long Duration
“Hey Feleshia”
2 rounds for time:
27 overhead squats
27 wall-balls
OHS: SC= Bar allowing 27 reps in 1-2 sets, RX=95/65, RX+ =115/75
WB: SC= Ball allowing 27 reps in 1-2 sets, RX=20/14, RX+= 30/20
“Bye Feleshia”
2 rounds for time:
27 front squats w/ bar
27 push presses w/ MB
FS: Bar allowing 27 reps in 1-3 sets, RX=95/65, RX+ =115/75
PP: SC= Ball allowing 27 reps in 1-3 sets, RX=20/14, RX+= 30/20
After-Hour Accessory Exercise, Midline and Anterior Chain
Midline: Longsitting heel taps: 3 sets of 10 per leg.
Anterior Chain: Dumbbell front raises: 3 sets of 10 per arm.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Wear lifting shoes & knee/wrist wraps as desired.
