Monday, October 8th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Extra Warm Up

3 Rounds

5 KB Windmill Right

5 KB Windmill Left

10 KB Swings

10 OH KB Reverse Lunges

Conditioning

4 RFT:

12 CTB (Rx+ 20)

36 DU/18 DU/75 Singles (Rx+ 60 DU)

400 m Run

Extra Credit

1) Back Squat
3 x 3 @ 85%
3 x 1 @ 95%
3 x 5 @ 80%

2) 4 x 1 minute Plank, 1 minute rest AHAP


BURN Classes

1000 m Row

20 Push ups

750 m Row

30 Box Jump 24/20

500 m Row

40 Ball over Shoulder 70/50

250 m Row

50 DU/150 Singles

 

Recent Posts