Friday, May 25th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

3 Rounds

1 Max reps Front Squat (from the ground)

2 minutes Rest

RX+                RX                   Int                 Scaled
225/145         185/125         165/115          135/95
205/135         165/115         155/105          115/75
185/125         155/105         135/95            95/65

 

Conditioning

9-15-21

Power Snatch 115/75  (RX+ 135/95)

400 meter Run before sets

*RX+ sets must be done in at least 3 reps at a time
3 Burpee penalty

 

Extra Credit

(1)  Thursday Workout
can switch situps with GHD

 

(2)  3 minutes max reps CTB
every break do 20 Double Unders


BURN CLASSES

25 minute AMRAP

500 meter Row

50 KB Swing 55/35

40 Slams 35/25

30 DB Snatch 35/25

20 Lateral Burpee over DB

 

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