Friday, November 2nd, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

E3MOM 18 (6 sets)

1 Squat Clean

2 Front Squats

1 Split Jerk

AHAP focus on form

Conditioning

 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ball over shoulder 100/70

30/15/(60 singles) Double Unders after each set

Extra Credit

1) 2000 m Row
*10 Burpees over the rower every 250 m

2) 5 x 3 Back Squat
3 second descent
3 second pause


BURN CLASSES

4 Rounds

200 m Run

10 Heavy Ball over Shoulder 100/70

200 m Run

10 Man Maker 35/25

 

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