Friday, August 4th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

4 rounds of:

15 Thrusters (95#/65#)
15 Chest to Bar Pull-ups/Pull-ups
400 Meter run
2 minute rest after each round.

RX+ = 21 reps each round

Extra Credit

(1) Squat Snatch

5 @ 70%;
4 @ 75%;
3 @ 80%
2 @ 85%;
2×1 @ 90-10%

(2)  For time:

1200 meter run
3 minute rest
800 meter run
2 minute rest
600 meter run
1 minute rest
400 meter run

(3) 4 x 2 Snatch Pull, controlled descent

100-120% of 1 RM Snatch

(4)  5 sets max ring dips,

2 minute rest


BURN CLASSES

 

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