Friday, July 14th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every minute on the minute for 8 minutes:

3 Power Snatch (touch and go)

Conditioning

As many reps as possible in 9 minutes of:

5 Hang Squat cleans (155#/105#)
10 Handstand push-ups/Push-ups

RX+ = 185#/125#

Extra Credit

(A)  3 rounds:

1,200 meter run
3 minute rest.

(B)  Back Squat @ or > 75%

7 sets of 2 reps

(C)  As many reps as possible in 12 minutes of:

4 Strict Chest to bar Pull-ups/Pull-ups
8 Push ups
12 Pistols


BURN CLASSES

4 rounds for time of:

10 Weighted Step ups, 5 each leg (35#/25#)
10 Plank row (35#/25#)
10 Single Leg Deadlift, 5 each leg
10 Seated Press (35#/25#)

400 Meter run

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