Friday, May 10th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

EMOM 4 (4 sets)

EOMOM 8 (4 sets)

1 Squat Clean & Jerk

Conditioning

AMRAP 8

 

5 Ball over Shoulder 100/70

15 Ring Dips/Push ups

Extra Credit

1) Front Squats
2 x 5 @ 75%
2 x 3 @ 85% & 90%

2) 6 Rounds
20/15 Calories on the Bike
rest 2 minutes between rounds


Bootcamp

AMRAP 25

400 m Run

 

40 Jump Lunge

20 Push Press 35/25

Cool down: stretch session focus on legs

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