Tuesday, January 9th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Strength
 4 rounds, 20 seconds of work, 40 seconds rest of:

Max Power Snatch

Select from the following weights:

  1. 155#/105#
  2. 135#/85#
  3. 115#/65#
  4. 95#/55#
  5. 75#/45#
Condigioning
4 rounds for time of:
20 Overhead Plate Lunges (35#/25#)
10 Handstand Push-ups/Dumbbell push Press (50#/35#)
RX+ = 20 HSPU
Extra Credit
(1)  Every Minute on the Minute for 8 minutes:
6 Deadlift @ or > 60%

(2)  4 rounds of:

30 Calorie Row
1 minute rest

 


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