Wednesday, April 18th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every minute on the minute for 10 minutes:
1 to 5 Handstand Push-ups

Strict or Kipping, work weakness/skill

Conditioning

As many reps as possible in 14 minutes:

15 Box Jumps (24”/20”)
12 Push Press (115#/75#)
9 Toes To bar

Extra Credit

  1. 6 sets of 3 deficit deadlifts (1 blue plate);
  2. 3 sets of 10 one leg dumbbell squats, super set each leg;
  3. 3 sets of 10 single arm dumbbell lateral rows, super set each arm.

 


BURN CLASSES

As many reps as possible in 18 minutes of:

18 Box Jump 24/20
18 Plank Row 35/25
18 Hollow Rock/Sit Up
18 Dumbbell Thrusters (35#/25#)

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