Friday, June 7th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength/Skill

OHS Skill work

Conditioning

For Time:

100 DU*Buy In*

4 Rounds

400 m Run

15 OHS 75/55 (Rx+ 115/80)

100 DU *Cash Out*

Extra Credit

1) 3 x 3 Squat Snatch 70-75%
3 x 2 Squat Snatch 80 – 85%
3 x 1 Squat Snatch 85%+

2) 3 Rounds
3 minute AMRAP, 1 minute rest
30 KB Swings 70/55
max Ski Erg Calories


Bootcamp

TABATA

2 minutes rest between

  • Alt DB Snatch 35/25
  • Bike Calories
  • Air Squat
  • Ski Erg or Row

 

Cool down: 8 minutes stretch

 

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