Friday, July 12th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Pause Back Squats – 2 reps

Conditioning

For Time:

5 Squat Cleans 185/125 (Rx+ 225/155)

5/3 Muscle Ups/Burpee CTB/Pull ups

400 m Run

5 Squat Cleans

5/3 Muscle Ups,…

400 m Run

5 Squat Cleans

5/3 Muscle Ups, …

Extra Credit

1)AMRAP 10
DU: 30, 60, 90, 120…
Ski Erg: 10, 20, 30, 40…

2) EMOM 10
5 Strict Pull Ups

 


Bootcamp

Stations – 5 Rounds

:40 work, :20 rest

1 minute rest between rounds

Bike Calories

DB Snatch 35/25

Hollow Rock/V-up/really hard sit up

Slams 35/25

Cool down: 5 minutes easy row

 

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