Monday, January 21st, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Skill

HSPU Skill work

Conditioning

8 Rounds

200 m Run

14 DB Snatch 50/35 (Rx+ 70/50)

7 HSPU/Pike Push Up (Rx+14 reps)

Extra Credit

  1. AMRAP 10
    10 Strict Pull Ups
    10 Dips
    10 GHD
  2. Squat Cleans
    2 x 3 @ 70%, 75%
    2 x 2 @ 80%, 85%
    3 x 1 @ 90%, 95%, 95 to 101%

Bootcamp 

Two 10 minute AMRAP

2 minutes rest between

  1. 100 m Carry 1DB OH and 1KB at side, farmer style
    20 Goblet Squat 35/25
    20 Plank Row 35/25
  2. 20 DB Weighted Lunge 35/25
    20 Piston Press
    20 KB Swing 55/35

cool down: stretch, foam roll wrists, forearms, lats

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