Monday, May 13th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength & Conditioning

AMRAP 25

5, 10, 15, 20, 25… (by 5s)

DB Burpee Ground to Overhead 50/35

*400 m run after every round

Extra Credit 

1. 5 x 2 Power Position Squat Snatch

2.  5 x 2 Snatch balance

3.  4 Rounds

40 m Bag carry 150/100 (20 out, 20 back)

40 m Sled Drive

1 minute rest


Bootcamp 

AMRAP 22

200 m Run

21 Weighted Step ups

15 DB Push Press 35/25

9 Burpees

Cool down: 5 minutes Foam Roller

 

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