Monday, November 6th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

As many reps as possible in 20 minutes of:

200 Meter Run

1 Clean and Jerk (185#/125#)

1 Muscle Up/Chest to Bar Pull-Up/Pull-up

200 Meter run

2 C&J

2 MU/C2B/PU

200 Meter Run

3 C&J

3 MU/C2B/PU . . . .

Add one rep each round until the 20 minutes are finished.

RX+ = 225#/145#

Extra Credit

(1)  800 Meter Waiters Carry (50#/35#)

RX+ = 70#/55#

(2) Every minute on the minute for 10 minutes of:

2 Push Press @ or > 85%


BURN CLASSES

Alternating every minute on the minute for 16 minutes (4 sets of each):

30 seconds max reps, rest 30 seconds of:

  1. Russian KB Swing 55/35
  2. Hollow Rock/Hold
  3. Dumbbell Thruster 35/25
  4. Rest

 

 

 

 

 

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