Monday, August 12th, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Strength & Conditioning

Ringer 1 and 2

For Time:

-Part 1-

20 – 15 – 10

Bike Calories

TTB

*8 minute time cap*

at 10:00 minutes,

-Part 2-

15 – 10 – 5

Burpees to 6″ target

OHS 115/80 (Rx+ 135/95)

 

Extra Credit 

1) AMRAP 10
10 Squat Snatch 155/105
10 Squat Snatch 185/115
10 Squat Snatch 205/125
As many as possible in remaining time:  Squat Snatch 225/135

 


Bootcamp 

Alt EMOM 24

Even:  2 – 5 strict pull ups AHAP

Odd:  30 seconds max Russian KB Swings 55/35

Cool down:  5 minutes easy bike

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