Friday, November 22nd, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Front Squat

2 x 6 @ 75-80%

3 x 2 @ 85-95%

Conditioning

3 Rounds  AMRAP 3, 1 minute rest between

3 Ball Cleans 100/70 (Rx+ 150/100

9 TTB

27 Double Unders

 

Extra Credit

  1. 3 Rounds, every 3 minutes:
    1) 400 m Run
    2) Row 500m
    3) Bike .7 miles
  2. 5 Rounds
    2 Rope climbs
    8 alt. DB Squat Snatch 70/50

Bootcamp

Ghost

6 Rounds

1 minute intervals:

Max Calorie Row

Max Burpees

Max Double Unders

rest

Cool down: 10 minutes stretch/foam roll

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