Friday, November 15th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

3 Rounds  (Rx+ 20 reps)

15 Calorie Bike

15 Deadlift 185/125

3 minute rest

3 Rounds  (Rx+ 20 reps)

15 Calorie Row

15 Power Clean 135/95

3 minute rest

3 Rounds

30 Double Unders (Rx+ 40)

15 Shoulder to Overhead 135/95 (Rx+ 20)

 

Extra Credit

  1. 800 m Sled Drag
    every minute, alternate between facing forwards and backwards
  2. 3 Rounds NFT
    10 Dead Bugs
    15 Hollow Rocks
    20 Plank position shoulder touches
    :30 knee plank

 


Bootcamp

AMRAP 25

250 m Row

35 Double Unders/70 singles

25 KB Deadlifts 70/55

15 Wall Balls 20/14

Cool down: 10 minutes stretch/foam roll

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