Wednesday, May 16th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

20 minutes to establish a 1RM Jerk

Conditioning

As many reps as possible in 12 minutes:

40/20 Double Unders

15 Toes To Bar

10 Hand Stand Push Up

 

Extra Credit

(1) 10 minute EOMOM
2 x Tempo Back Squat  (3 second descent, 1 second pause)

(2)  6 sets of 5 reps Squat Cleans TNG

 

 


BURN CLASSES

Running Annie

50-40-30-20-10

Double Unders (3x singles)

Sit Up

200m Run on the dash

 

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