Monday, February 11th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

Back Squat

5 sets of 4 reps

3 @ 85%, 2 @ 90%

Conditioning

AMRAP 12

100 DU

50 Wall Ball 20/14

25 CTB

Extra Credit

  1. Row intervals
    200m/150m
    400/350
    600/500
    800/700
    600/500
    400/350
    200/150
  2. Squat Snatch COMPLEX – moderate weight, focus on speed & bar path
    1 Power Position Squat Snatch
    1 Below Knee Squat Snatch
    1 Full Squat Snatch

Bootcamp 

5 Rounds

AMRAP 3, 1 minute rest

12 KB Swings 55/35

9 Calories Bike

6 Burpee

 

cool down: Iguana, pigeon, Child’s pose

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