Monday, March 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 – 3 – 3 – 1 – 1 – 1 – 1

Conditioning

For time:

50/40 Calorie Bike

40 Thrusters 75/55

30 TTB

Extra Credit

  1. For as long as possible
    start at a front support on the rings
    at :05 lower yourself to the bottom of the dip
    at :10 press to support
    Continue to failure
    Accumulate 30 tempo dips
  2. Every 3 minutes alternating
    4 each
    500 m Row
    400 m Run

Bootcamp 

4 sets of a 5 minute AMRAP

21 Calorie Row *buy in*

15 Wall Ball 20/14

9 Burpees

(each round starts with a row – new score each round)

1 minute rest between rounds

Foam Roll: legs!!! 

 

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