Monday, July 9th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

EOMOM 14 minutes (7 sets)

Squat Clean & Jerk

Conditioning

50-40-30-20-10 (Rx+ = 75-60-45-30-15)

Double Unders

10-8-6-4-2

Clean & Jerk 115/75 (Rx+ = 135/95)

 

Extra Credit

1) 40-30-20-10
Calorie Bike
Calorie Row
2) 4 Rounds NFT
20 Hollow Rock
20 Russian Twists

BURN CLASSES

5 Rounds

10 Push Press 35/25

10 KB Swings 55/35

20 Double Under/60 singles

10 Calorie Bike

 

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