Friday, July 13th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

EOMOM 18 (9 sets)

Back Squat

3 x 3, 3 x 2, 3 x 1

Conditioning

21 – 15 – 9 – 15 – 21

KB Swing 55/35  (Rx+ = 70/55)

Wall Ball 20/14  (Rx+ = 30/20)

Pull Ups  (Rx+ = CTB)

 

Extra Credit

(1) 3 Rounds
600 m Run
30 OH Plate Lunge 35/25

(2) 200 m Farmer’s Carry 100/70

 


BURN CLASSES

AMRAP 20

200 m Run

40 Weighted Lunge Steps 35/25

10 Renegade Row 35/25

Recent Posts