Friday, September 6th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Push Press

2 sets of 3 reps @ 80%

2 sets of 2 reps @ 85%

2 sets of 1 rep @ 90%

Conditioning

15 – 12 – 9

Shoulder to Overhead 115/80 (Rx+ 135/95)

Pull Ups (Rx+ CTB)

Tall Box Jump 30/24

Extra Credit

  1.  Thursday’s Class WOD with a partner
    Both athletes run at the same time, share the farmers carry and Lunge
    Rx+ 70/55 carry, OH Plate Lunge 35/25
  2. 3 Rounds, NFT
    10 Strict Pull ups
    15 GHDs
    20/15 Push Ups

Bootcamp

Five 5 minute EMOMs

2 minutes rest between

First emom:  1/1 Get Up

Second emom: 2 to 5 Pull Up

Third emom: 20 KB Swing 55/35

Fourth emom: 2-5 Push Up

Last emom: 5-10 Bike Calories

Cool down: 5 minutes stretch

 

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