Friday, October 11th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

Open 20.1

10 Rounds For Time

8 Ground to Overhead 95/65

10 Bar Facing Burpees

15 minute Time Cap

 

Extra Credit

1.   Teams of 3 or 4, done simultaneously

300 Calorie Row

250 Calorie Ski Erg

200 Calorie Bike

2.  3 minute AMRAP

start at 2 reps and increase by 2 each round (2, 4, 6, 8…)

Ring Dips

Strict Pull ups

 


Bootcamp

AMRAP 10

10 Plank Row

10 Cossack Lunge

10 Hollow Rock/V ups

rest 5 minutes

AMRAP 10

20 Wall Ball

200 m Run

 

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