Friday, September 13th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Back Squat

2 sets of 3 reps @ 80%

2 sets of 2 reps @ 85%

2 sets of 1 rep @ 90%

Conditioning

AMRAP 8

25 TTB

25 OHS 115/80

Extra Credit

  1.  Alt Tabata
    Strict Pull Ups (banded)
    Push Ups
  2. Suicide Sprints
    5 Rounds, 2 minutes rest between rounds
    10 m out and back
    20 m out and back
    30 m out and back
    40 m out and back
    Rounds, NFT

Bootcamp

AMRAP 30

500 m Row

20 DB Snatch 35/25

15 Burpees

10 Hollow Rocks

Cool down: 10 minutes foam roll

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