Wednesday, February 14th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength
Snatch, every minute on the minute of (1 minute rest between weight changes):
Minutes 1 through 3, 3 squat snatches at or greater than 70-80% (minute 4 weight change);
Minutes 5 through 7, 2 squat snatches at or greater than 80-90% (minute 8 weight change);
Minutes 9 through 11, 1 squat snatch at or greater than 90-100%.
Conditioning

Open Workout 11.4

As many reps as possible in 10 minutes of:

60 bar facing burpees
30 Overhead Squats (120#/90#)
10 Muscle Ups/20 Chest to Bar or Pull-ups

Extra Credit

(1) 5 rounds, 1 minute max OH Plate Lunges (45#/35#), 1 minute rest.

(2)  Every minute on the minute for 21 minutes (7 of each):
18/15 Calorie Row
15/10 Ring Dips
12/5 Strict Pull-ups


BURN CLASSES

Stations:  4 Rounds, 1 minute work, 1 minute rest
Row/Bike for calories (2 each)
Double unders or Single jump ropes
Ball over Shoulder (70#/50#)
Pull up or Dumbbell Push Press

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