Friday, January 24th, 2020

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Squat Clean & Jerk

3 – 3 – 2 – 2 – 1 – 1 – 1

(not tng)

Conditioning

For Time:

30/26 Calorie Bike

30 BJO

30 Alt Hang Ball Cleans 70/50 (Rx+ 100/70)

30 TTB

30 Ball Squats

Extra Credit

4 Rounds

3 minute AMRAP – 2 minutes rest

25 BF Burpees

Max Calorie Ski Erg


Bootcamp

 

AMRAP 24

200 m Run

25 KB Swings 55/35

200 m Run

15 Burpee

200 m Run

10 Ball over shoulder 100/70

Cool down: 5 minutes stretch/foam roll

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