Friday, August 9th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Power Clean + Push Jerk warm up

Conditioning

Partners

25 minute AMRAP

50 Calorie Row

100 Double Unders

25 Clean & Jerks, weight ascends each round

Rx+              RX               Int               Scaled

155/105       135/95         115/75        95/65

185/125       155/105       135/95        105/70

205/135      185/125       155/105       115/75

225/145       205/135      185/125       125/80

 

Extra Credit

  1.  Every 3 minutes
    6 x 300 m Run
  2. Tabata GHD

Bootcamp

3 Rounds

1:00 plank

:30 side plank, :30 side plank

1:00 rest

AMRAP 11

Run 200 m

10 DB Thrusters 35/25
+2 reps of thrusters each round

Cool down: 5 minutes easy bike

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