Monday, August 6th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group

Strength

EMOM 5 followed by EOMOM 10

1 rep Squat Snatch

at minutes 0, 1, 2, 3, 4, 6, 8, 10, 12, 14

Conditioning

AMRAP 8

30 Double Unders

3 Squat Snatch RX+ 185/115  Rx 155/100  Scaled 135/85

 

Extra Credit

1) BIKE
2 minutes max calories
1 minute rest
4 minutes max calories
2 minutes rest
6 minutes max calories
3 minutes rest
4 minutes max calories
2 minutes rest
2 minutes max calories
2) EOMOM 20
Gymnasty!
Muscle Up or Strict HSPU or Dips… choose your weakness, choose your reps

BURN CLASSES

Stations

4 Rounds, 1 minute of work, 1 minute of rest
Max calories Bike
Pull Ups
Plank (weighted if necessary)
Air Squat
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