Monday, October 16th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Strength
Back Squat
5 sets of 3 reps @ or > 70%
Conditioning
As many reps as possible in 9 minutes of:
36 Double Unders
6 Power Cleans (155#/105#)
4 Front Squats
2 Shoulder to Overhead
Mod for DU — (1)  18 DU; (2)  70 singles + 5 burpees
RX+ = 185#/125#
**Re-test week, compare to week of April 17th.***
Extra Credit

(1)  Every other minute on the minute, 16 minutes (8 each) of:

1 Power Snatch + 1 Squat Snatch @ or > 65%

(2)  800m run, 75 cal bike, 800m run


BURN CLASSES

Alternating EMOM for 20 minutes:

Even minutes: 16 Heavy Russian KB Swing (70#/55#)

Odd minutes: 30 seconds max rep Burpees

Score = total # Burpees

 

 

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