Friday, April 20th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Back Squat 10 reps

Every 4 minutes for 3 sets.

Conditioning

2 rounds, as many reps as possible in 4 minutes, with a 2 minute rest between, of:
5 Power Snatch (135#/95#)
10 Chest to Bar Pull-ups/Pull-ups

RX+ = Muscle Ups and 155#/105#

Extra Credit

(1)  6 sets of 3 reps touch and go Snatch;

(2)  AMRAP in 7 minutes of:
2 rope climbs
8 burpee box jump overs (24″/20″)

(3)  5 sets of 3 Clean Pulls


BURN CLASSES

6 Rounds
200m Run
20 KB Swing (55#/35#)
8 Renegade Row (35#/25#)

 

 

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