Saturday, August 12th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

Partner Workout

For time:

Buy in 2 x 400m run, then, split as you like,

800m farmer’s carry
100 Kettlebell Deadlifts (55#/35#)
80 Kettlebell Lunges
60 Kettlebell Hang Snatches
40 Kettlebell Front Squats
20 Kettlebell Push Press

Extra Credit

(1)  6 sets of
Max Strict Handstand Push-ups
*aim for 3-10
RX+=deficit of 3 blue plates men; 1 blue plate ladies

(2)  4 – 3 – 2 – 1 Legless Rope Climbs
*200 Meter run between sets

(3)  Midline March

300m walk with Heavy Slamball (100#/70#)

 


Recent Posts