Friday, November 10th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Squat Snatch

2 reps every other minute on the minute for 14 minutes (7 total sets)

*focus form over weight

Conditioning

For time:

10 Handstand Push-ups/Dumbbell Push Press
10 Box Jump Overs (24”/20”)
10 HSPU/DB Push Press
20 Box Jump Overs (24”/20”)
10 HSPU/DB Push Press
30 Box Jump Overs (24”/20”)
10 HSPU/DB Push Press
40 Box Jump Overs (24”/20”)
10 HSPU/DB Push Press

RX+ = 15 HSPU

Extra Credit

(1)  For time:

40 cal bike
40 burpees
40 cal bike
40 burpees
40 cal bike

(2)   3 rounds of:

Max Overhead Squat @ Bodyweight
Rest 3 minutes between rounds.


BURN CLASSES

As many reps as possible in 20 minutes of:

2 – 4 – 6 – 8 – 10 . . .

Ball Over Shoulder (100#/70#)
Burpees
Box Jumps (24″/20″)

 

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