Wednesday, October 10th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

EMOM 10

1 Squat Clean Thruster

Conditioning

For time

30 Thrusters 75/55 (Rx+ 95/65)

30 Thrusters 95/65 (Rx+ 115/80)

30 Thrusters 115/75 (Rx+ 135/95)

Extra Credit
1) 2 Rounds
7 minute AMRAP
800 m Run
max Calories Assault Bike
3 minutes rest

2) 5 Rounds for Time
60 ft HS Walk
1 minute rest


BURN Classes

2 Rounds

50 KB Swings 55/35

40 Lunge Steps

30 Slams 35/25

20 DB Push Press 35/25

10 DB Hang Squat Clean Thrusters 35/25

 

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