Friday, January 11th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

EOMOM 16 (8 sets)

Squat Clean

2 x 2 @ 75%,

2 x 2 @ 80%,

2 x 1 @ 85%,

2 x 1 @ 90%

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ball over Shoulder 100/70 (Rx+150/100)

*20 DU after each set (Rx+ 30 DU)

Extra Credit

1) 4 x 5 Back Squat @ 70%, 75%, 80%, 85%, 90%

2) 30 Muscle Up For Time
15 w/vest 20/14
15 no vest

BURN Classes

AMRAP 21

200 m Run

11 DB Burpee Deadlift 35/25

2 minutes each Couch stretch, straddle stretch, forward fold

 

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