Monday, April 20, 2015

 In W.O.D.

*STRENGTH & CONDITIONING

Strength

Deadlift
5 rep day
5x @ 45%; 5x @ 50%; 5x @ 60%
5x @ 70%; 5+ @ 80%

Conditioning

Alt EMOM for 12 min of:
3 Deadlifts
30 sec mountain climber or 45 sec plank


BURN CLASSES

Stations
5 rounds, max reps, 30 sec work, 30 sec rest:

Strict pull-up
Slam ball (35/25)
Jump Rope
Sit-up
*1 minute rest between rounds

 

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