Monday, August 19th, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Strength

EMOM 15

1 Squat clean + Split Jerk

5 sets @ 75%

5 sets @ 80%

5 sets @ 85%

Conditioning

AMRAP 6

7 Power Cleans 155/105 (Rx+185/125)

28 Double Unders

Extra Credit 

1) AMRAP 15
Strict HSPU Rx+ 15/RX 10/ Mod 5
20 Calorie Row

 

 


Bootcamp 

Pre wod:  accumulate 3 minutes in the bottom of the squat

E3MOM 18

250 m Row

20 Wall Ball 20/14

Cool down: 10 minutes foam rolling & stretching 

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