Monday, March 16th, 2020

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Conditioning

Partners

AMRAP 20

10 Devil’s Presses 50/35

15/12 Calorie Bike

20 Wall Balls 20/14

25 Box Jump Overs 24/20

Extra Credit

1. 8 x 200 m Run

2 minutes rest

 


Bootcamp

12-9-6; 8 min Cap

Burpee Step-up & over

*200 m run between sets

Rest 2 minutes

8 minute AMRAP

5 Cal Bike

10 Heavy RKBS

Rest 2 minutes

8 minute AMRAP

5 cal Bike

10 DB Push Press

 

Recent Posts