Friday, April 20th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Back Squat

3 sets of 10 reps
Every 4 minutes.

Conditioning

2 rounds, 4 minute AMRAP’s of:
5 Power Snatch (135#/85#)
10 Chest to bar pull-ups

RX+=5 Muscle Ups

Extra Credit

(1)  6×3 touch n’ go squat snatches, every 2 minutes.

(2)  7 min amrap of:
2 rope climbs
8 burpee box jump overs

(3)  5 x 3 Clean Pulls


BURN CLASSES

6 Rounds for time of:

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

 

Recent Posts