Wednesday, September 12th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

Partners

100 Wall Balls — 50/40 Calorie Bike (simultaneously)

100 Box Jumps — 50/40 Calorie Row (simultaneously)

50 Bar Facing Burpees

50 Clean & Jerk 115/75 (Rx+ 135/95)

 

Extra Credit
1) Partners (each partner does each round)
5 minute AMRAP ascending reps of this gymnastics complex:
1 Pull up, 1 CTB, 1 Bar Muscle Up (partner A does 1 rep of each movement in a row, then partner B does it)
2 Pull ups, 2 CTBs, 2 Bar MUs (partner A does 2 reps of each movement, then partner B does)…
3 Pull ups, 3 CTBs, 3 Bar MUs
4 Pull ups, 4 CTBs, 4 Bar MUs… and so on..

2) 4 Sets
max rep Seated DB strict press 50/30
3 minutes rest


BURN Classes

4 Rounds

alternating 4 minute AMRAPs, one minute rest between

1. 12 Slams 35/25, 12 Box Jump 24/20, 12 Sit Up

2. 12 DB Snatch 35/25, 12 Goblet Squat w/DB, 12 Russian Twist w/ DB

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