Monday, June 19th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every minute on the minute for 8 minutes:

3 Power Cleans @ or > 65%

Conditioning

As many reps as possible in 9 minutes of:

6 Power Snatch/Power Clean (135#/95#)
12 Toes to bar/Knee Raises

Extra Credit

Strength

10 sets of 2 reps of strict pull-ups, 5 second hold, 5 second descent

Endurance

2,000m row
3 mile bike
1 mile run


BURN CLASSES

4 five minute AMRAP’s, one minute rest between, two of each of:

(1)  12 Dumbbell Hang Cleans (35#/25#)

12 Seated Press (35#/25#)

12 Box Jumps (24″/20″)

(2)  12 Alternating Dumbbell Snatch (35#/25#)

8 Russian Twists (35#/25#)

6 Push-ups

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