Tuesday, September 12th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm-up

Run 400m/Row 500m

Active stretch/Mobility

 

Conditioning

As many reps as possible in 20 minutes of:

 

20 Power Snatch (75#/55#)
20 Toes-to-bar
20 Thrusters
20 Box Jump Overs (24″/20″)

EXTRA CREDIT

(1)  Squat Snatch, every minute on the minute (extra minute during weight change)

5 x 1 @ 75%
4 x 1 @ 80%
3 x 1 @ 85%
3 x 1 @ 90%

(2)  600 meter sled drag (45#/0#)

(3)  Handstand push-up time ladder

*first minute 1 rep, second minute 2 reps, add a rep until can’t complete required reps in minute.  If less than 5 completed, rest one minute and start again.


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