Friday, May 17th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

20 minutes to work up to a heavy

1 Power Clean + 1 Squat Clean

Conditioning

4 Rounds

12 Thrusters 95/65

9 Lateral Burpees

6/3 Muscle Ups/CTB/Pull up

Extra Credit

1) For Time:
200 m Run
15 KB Swings
400 m Run
30 KB Swings
600 m Run
45 KB Swings
800 m Run

2) Accumulate 5 minutes Hollow Hold


Bootcamp

Alternating EMOM 30

  1. 5 Pull Ups
  2. 10 Push Up
  3. 15 air Squat

Cool down: 5 minutes easy bike or row

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