Monday, December 4th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Conditioning
4 rounds for time of:
400 meter run
20 Front Squat (115#/75#)
 20/12 Toes-to-bar
*30 minute time cap
 Extra Credit

(1) Push Press

5 sets of 5 reps
No rest on shoulders, ‘touch n’ go’

(2)  4 super sets of:

20 GHD Sit-ups
20 GHD Back Extensions

**Modify sets and reps as needed for ability and familiarity with the movement.


BURN CLASSES

As many reps as possible in 20 minutes of:
10 each side Single Arm Kettlebell Swing (35#/25#)
10 each side Dumbbell Snatch (35#/25#)
10 each side Side V Ups
20 Plank Row (35#/25#)

 

 

 

 

 

 

 

 

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