Friday, January 18th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

E3MOM 15 (5 sets)

Complex: 3 Push Press, 2 Push Jerk, 1 Split Jerk

1 set @ 75% of 1RM Push Press

2 sets @ 80% of 1RM Push Press

2 sets @ 85% of 1RM PP

Conditioning

6 Rounds

9 CTB/Pull ups (Rx+ 12 CTB)

9 OHS 115/75 (Rx+ 135/95)

Extra Credit

1) Thursday’s WOD:

2 Rounds

1/.9 mile Bike

200 m Front Load Carry 100/70

750/700 m Row

200 m OH DB Carry 50/35


BURN Classes

E3MOM 18 (6 Rounds)

250m Row

15 DB Thrusters 35/25

5 minutes slow bike to cool down, 5 – 10 minutes foam roll

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