Monday, April 15th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400 meter row or 500m row
Active Stretching & mobility as a group

Strength

EOMOM 14 (7 sets)

2 Tempo Front Squats

3 second descent focusing on tight midline, loading hamstrings, knees out

3 second pause at bottom focusing on heels, dept, then bouncing and driving elbows up out of the bottom

Conditioning

3 Rounds

2 minutes work, 2 minutes rest (pick up where you leave off)

4 Hang Squat Clean 95/65

6 Push Press

8 Pull ups

Extra Credit

4 rounds each ALT every 3 minutes

A) 500 m Row

B) 25/21 Calorie Bike


Bootcamp 

AMRAP 21

10 Calorie Bike

15 Med Ball Clean 20/14

10 Med Ball Sit up

Cool down: Iguana, pigeon

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