Friday, April 19th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength & Conditioning

For Time:

50/42 Calorie Row

50 Wall Ball 20/14

50 DB Snatch 50/35

100 DUs (Rx+ 150)

50 DB Snatch 50/35

50 Wall Ball

50 Calorie Row

Extra Credit

1) Build up to a heavy complex
5 DL
3 Hang Clean (squat or power)
1 Jerk
(TNG)

2) 3 Rounds
15 GHDs
50 ft Axel OH Lunge 155/105

 


Bootcamp

AMRAP 20

400 m Run

25 KB Swing 55/35

15 Burpees

Cool down: 5 minutes easy bike  OR foam roll session

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