Monday, December 2nd, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Strength

Front Squat

4 x 7 @ 70-80%

Conditioning

For Time:

21 Thrusters 95/65 (Rx+ 27 reps)

400 m Run

18 Thrusters (Rx+ 24 reps)

400 m Run

15 Thrusters (Rx+ 18 reps)

Extra Credit

1) Partners
7 Rounds each, alternating rounds
12/10 Calorie Ski Erg
12 Burpees to 12″ target

 

 


Bootcamp 

AMRAP 22

12 Calorie Bike

20 KB Deadlifts 70/55

12 Calorie Row

20 Wall Ball 20/14

30 Double Unders/60 Singles

20 DB Push Press 35/25

Cool down: 5 minutes stretch

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