Friday, September 8th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Tabata Push-ups

Conditioning

As many reps as possible in 14 minutes of:

 

36 Double Unders

12 Overhead Squats (115#/75#)

12 Pull-ups

MOD’s for DU’s:  16 DU’s or 75 Singles

Extra Credit

(1)  8 sets of:

1 Power Position Snatch

1 High Hang Snatch

1 Low Hang Snatch

*Focus on form but challenge yourself.

(2)  6 x 2 Clean Pulls @ 100-115%

(3)  6 rounds:

500 meter row

2 minute rest


BURN CLASSES

400m Run

30 Box Jump (24″/20″)

30 DB Thruster (35#/25#)

400m Run

20 Box Jump

20 DB Thruster

400m Run

10 Box Jump

10 DB Thruster

 

 

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