Friday, February 15th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

EMOM 4 followed by EOMOM 8

1 Squat Clean & Jerk

Conditioning

8 minute AMRAP

5 Ball over Shoulder 100/70

15 Ring Dip/Push Ups

Extra Credit

1) Front Squat
2 x 5 @ 75%
2 x 3 @ 85% & 90%

2) 6 Rounds
20/15 Calories on Bike
rest 2 minutes

 


Bootcamp

DB FGB

3 Rounds, 1 minute intervals of max reps:

Wall Ball 20/14

KB SDHP 55/35

Box Jump 24/20

DB Push Press 35/25

Row for calories

Rest

2 minutes each cool down pose: forward fold, puppy dog pose

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