Wednesday, November 15th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength
Every Minute on the minute for 5 minutes:
1 Power Clean
Straight into
Every other minute on the minute for 8 minutes of:
1 Power Clean
Conditioning

As many reps as possible in 8 minutes of:

3 – 6 – 9 – 12 (increase by 3 reps each round) of:

Kipping Handstand Push-ups/Seated Dumbbell Press
Deadlifts (225#/155#)

RX+ = Strict HSPU & 275#/185#

Extra Credit

(1)   Every minute on the minute for 21 minutes of:

6/4 Strict Pull-ups
12 Front Rack Lunges (135#/95#)
18/12 Push-ups

(2)   As many reps as possible in 12 minutes of:

12 Cal Bike
50 meter sled drag (25 m out, 25 m back) with straps (90#/45#)


BURN CLASSES

Open Workout 17.1

10 DB Snatch (50#/35#)
15 Burpee Box Jumps (24″/20″)
20 DB Snatch, 15 Burpee Box Jumps
30 DB Snatch, 15 Burpee Box Jumps
40 DB Snatch, 15 Burpee Box Jumps
50 DB Snatch, 15 Burpee Box Jumps

20 minute time cap

 

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