Friday, December 8th, 2017

 In W.O.D.

WELCOME TO DECEMBER!

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every other minute on the minute for 14 minutes (7 sets) of:

1 Power Clean
1 Squat Clean
1 Front Squat
1 Jerk (Split or Push)

Conditioning

As many reps as possible in 9 minutes of:

7 Hang Squat Cleans (95#/65#)
7 Push Press
7 Chest to bar Pull-ups/Pull-ups

Extra Credit

(1)  For time:

600 Meter Run, 1 minute rest;
1,200 Meter Run, 2 Minute Rest;
1,600 Meter Run.

(2)  As many reps as possible for 7 minutes of:

1 Muscle Up
2 Strict Handstand Push-up
2 MU’s
4 Strict Handstand Push-up
3 MU
6 Strict Handstand Push-up


BURN CLASSES

Four rounds, 5 minute as many reps as possible of:

(1)  400 Meter Run, then
Max Reps Renegade Row (35#/25#)

(2)  400 Meter Run, then
Max Reps Ball Over Shoulder (70#/50#)

(3)  400 Meter Run, then
Overhead Lunges (35#/25#) **Video with bar, we will use plates.

(4)  400 Meter Run, then
Slamballs (35#/25#)

*2 minute rest between each.

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