Friday, April 13th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every minute on the minute for 12 minutes:

1 Power Snatch

Conditioning

5 rounds for time of:
10 Pull-ups
5 Overhead Squats (155#/105#)

RX+ = Chest to bar pull-ups and 185#/125# OH Squat
Modification for Pull-ups = 5 reps
Time Cap of 15 minutes.

Extra Credit

(1)  Pause Snatch Pulls
6 sets of 2 reps, hit all three positions,

-Below Knee

Hip

-Hip Extension
Heavy with reaching correct positions.

(2)  Front Squat
5 sets of 2
*tempo, 5 second descent, pause 1 second at bottom.

(3)  Every minute on the minute for 10 minutes
Muscle up, strict or kipping


BURN CLASSES

1 rep up to 10 reps and back down to 1 rep of:

Dumbbell Hang Squat Clean Thruster

Burpee over Dumbbells

 

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