Friday, October 13th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Warm up movements to workout weight

Strength

Every minute on the minute for 10 minutes

1 Power Snatch

Conditioning

For time complete:

1,000m row
50 pullups
30 Power Snatch (115/75)

RX+ = Chest to bar and 135#/95#

15 min Time Cap

Extra Credit

(1)  4 rounds
20 cal bike
30m sled drive out
30m sled drive back
20 shoulder to OH (135#/95#)

(2)  150 hollow rocks

(3)  5×3 Back Squat @ or >70%

 


BURN CLASSES

Tabata Stations

One minute rest between each of:

KB Swing 55/35
Double Unders/singles
Slamballs 35/25
Goblet Squats/Air Squat

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