Friday, October 6th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Warm up movements to workout weight

Strength

Back Squat

5 x 3 @ or > 70%

Conditioning

3 rounds, 3 minute AMRAP’s of:

6 MU/3 MOD or 9 C2B/9 PU

3 Squat Cleans (135#/115#)

RX+ 225#/145#

Extra Credit

(1)  6 rounds

600m run, 90 seconds rest

(1)  For time:

75 RX+/50 RX/25 MOD Strict HSPU or Kipping

*40 DU every break.


BURN CLASSES

Stations

4 Rounds, 1 minute work, 30 seconds rest of:

(1)  Pull Ups

(2)  Double unders/Singles

(3)  Sit Ups

(4)  Bike/Row calories (2 of each)

(5)  Plank Holds

 

 

 

 

 

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