Saturday, November 18th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

In teams of two, complete for time:

120/90 Cal Row
75 Dumbbell Snatch (50#/35#)
75 Pull-ups
90/70 Cal Row
50 DB Snatch
50 Pull-ups
60/45 Cal Row
25 DB Snatch
25 Pull-ups

Extra Credit

(1) 10 Minute AMRAP of:

80 Foot Ball Carry (100#/70#)

15/10 Strict HSPU.

(2) Back Squat

3 sets of 5 @ 70-80%;

3 sets of 3 @ 75-85%;

3 sets of 1 @ 90-95%.

Recent Posts