Monday, March 12th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Skill
EMOMx10 Min
HSPU-strict or kipping
1-5 reps

 

Conditioning
3 RDS OF
2 RDS
10 Thrusters (95/65)
10 C2b
1 Min Rest
RX+=15 Thrusters/15 C2b

 

Extra Credit

(1) 4 RFT

2 Min Amrap

25/18 Cal Row

1 Min Rest


BURN CLASSES

3 Rounds for time of:

50 Kettlebell Swings (55#/35#)
40 Lunge Steps
30 Air Squat
20 Sit Up
10 Man Makers (35#/25#)

Recent Posts