Friday, June 16th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every minute on the minute for 10 minutes:

Clean & Jerk

Conditioning

12 – 9 – 6 reps for time of:

Muscle Ups (ring or bar)
Squat Cleans (155#/105#)

Modifications —

(1)  7 – 5 – 3 reps for MU

(2) 18 – 15 – 12 Chest to bar Pull-ups/Pull-ups instead of MU

RX+ Weight – 185#/125#

Extra Credit

Endurance Work

4 x 800 meter run
2 minute rest after each

Strength

Back Squat

7 sets of 2 reps @ or > 80%

————————————-

Strict Pullups

3 max sets
2 minute rest after each


BURN CLASSES

As many reps as possible in 20 minutes of:

10 Heavy Ball Over Shoulder (100#/70#)
20 Heavy Russian KB Swing (70#/50#)
30 Alternating Dumbbell Snatch (45#/35#)

*every 2 minutes do 2 burpees.

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