Friday, February 9th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

4 rounds, 4 minutes of work, 1 minute of rest, pick up where you left off of:

20 Wallballs (20#/14#)
20/10 Chest to bar Pull-ups/Pull-ups/Ring Rows
20 Alternating Dumbbell Power Snatch (50#/35#)
20/10 Handstand Push-ups/Dumbbell Press

Extra Credit

(1)  Death by bar facing burpee.

(2)  1 Back Squat every 10 seconds until failure.  (275#/185#)

*scale such that you are getting at least 10 reps.


BURN CLASSES

5 rounds of:

3 minutes, as many reps as possible of,
500/400 meter row then max rep Burpees with remaining time
2 minutes rest between each, score is total burpees.

 

 

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