Olympic Lifting Workshop : Saturday @ 11:15

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Saturday in Woburn starting at 11:15am and runs until around 1:00pm. Signup by emailing with “Lifting” in the subject. First 25 in. Free of charge.

 

 

WEDNESDAY

 

Strength: Deadlift
2-2-2-2-2-2

 

 

WOD : 5 Rounds
25 KB Swings 53/35
100m Farmer’s Carry, single arm, 53/35 KB, switch @ 50m
10 Walking Lunges holding KB @ chest

 

 

S: 4 Rounds, 35/26 KB
L1: 35/26 KB

 

Rx+ : 70/53

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Snatch
3×2, quick work

 

3. Yoke Carry
– for 20 minutes, perform a 50′ carry every 2-3 minutes. Make it heavy as able each time but increase weight each time. No freebie attempts.

 

4. 3m AMRAP : Double Unders
rest 1 minute
3m AMRAP : Burpees to target 16″ over reach, wearing vest 20/10#