Monday, January 14th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength & Conditioning

Teams of 3

AMRAP 25

ascending reps by 3 (3, 6, 9, 12, 15, 18…)

Clean and Jerks 155/105

MU/Burpee CTB

*20 Calories on the Bike and Rower after each round. Work simultaneously, switch as needed

 

Extra Credit

  1. 5 x 5 Front Squat
    1 @ 65%, 1 @ 70%, 1 @ 75%, 2 @ 80%
  2. 5 Rounds
    50 DU
    :30 rest

BURN Classes 

AMRAP 25 minutes

400 m Run

40 KB Swings 55/35

30 Push Press 35/25

20 air squat

10 Plank Row 35/25

cool down: 3 way leg stretch, snow angels, seal

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