Wednesday, August 9th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Front Squat

6 sets of 3 @ or > 70%

Conditioning

3 rounds for time of:

400 Meter Run

12 Overhead  Squats (135#/85#)

RX + = 165#/105#

Scaling Options – For OH Squats do Front Squats

EXTRA CREDIT

(1)   6 rounds of:

30 meter sled drive (180#/115#)

2 minute rest.

(2)  Every other minute on the minute x 10 (5 sets) of:

Max Squat Snatch at or > 75%

(3)  3 Super Sets of
30 GHD Sit-ups
30 GHD Back Extension

*do not attempt these if you have never done them.  Talk to a coach and ensure you have proper form, technique, and consistency before attempting a large set of these movements.  You can modify the movements to toes to bar, knees to elbow or sit-ups, etc.  Be smart and scale accordingly! 


BURN CLASSES

18 minute AMRAP of:

5 Burpees

5 Ball over Shoulder 70/50

5 Dumbbell Thrusters 35/25

5 Renegade Rows 35/25

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