Monday, May 20th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

Thrusters from the ground

6 sets of 3 reps, building to a heavy set of 3

Conditioning

Partners, For Time:

20 Thrusters Rx 155/105, Int. 125/85,  Scaled 95/65

40 TTB

60/50 Calorie Bike

40 TTB

20 Thrusters

Extra Credit 

1. 4 Rounds

20/17 Calorie Ski Erg

600 m Run

2 minutes rest


Bootcamp 

Stations

4 Rounds, :45 work :15 rest

HtH KB Swing

2KB or DB Jerk

2KB or DB Front Rack Squat

Plank hold

Rest 1:15

Cool down: 10 minute foam roll/stretch focus on upper body

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