Friday, June 22nd, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

20 minutes from Rack

1 Front Squat + 1 Split Jerk

Conditioning

10 Thrusters 135#/95# (Rx+ 155#/105#)

10/5 Muscle Ups/Burpee CTB/Burpee Pull Up

600 m Run

10 Thrusters

10/5 Muscle Ups/Burpee CTB/Burpee Pull Up

600 m Run

10 Thrusters

10/5 Muscle Ups/Burpee CTB/Burpee Pull Up

 

Extra Credit

(1) MAX Calories:
1 minute Row: 1 minute rest
2 minutes Row: 2 minutes rest
3 minutes Row: 3 minutes rest
4 minutes Row: 4 minutes rest
5 minutes Row: 5 minutes rest

(2) 6 sets of this complex:
1 Deadlift, 1 Power Clean, 1 Squat Clean


BURN CLASSES

For Time:
200 m run, then
100 Burpees*
*Every 2 minutes: 200 m Run

 

 

 

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