Wednesday, October 11th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength
Push Press
5 sets of 5 reps at or greater than 70%
Conditioning
For time:
15 – 12 – 9 reps of
Burpee Box Jump Overs (24″/20″)
Ball Over Shoulder (100#/70#)
2 minute rest, then
9 – 12 – 15 reps of
Burpee Box Jump Overs (24″/20″)
Ball Over Shoulder (100#/70#)
*Rest exactly two minutes before beginning the second couplet, score is total time to finish both couplets.

Extra Credit

(1)  3 rounds of:

1200m run, 3 minute res

(2)  45 RX+/30 RX/ 15 Scaled of:

Muscle Ups/Bar MU/C2b for time


BURN CLASSES

As many reps as possible in 20 minutes of:

400m Run
10 alt plate Push Up
15 Plate Sit Up
20 Burpee to Plate

 

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