Monday, October 14th, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Strength

3 Rep TNG Power Snatch

Conditioning

AMRAP 7

10 Power Snatch 75/55

3 Bar Muscle Ups/6 CTB/6 Pull ups

Extra Credit

1) For Time:

3 x 400 m Run; 90 second rest between

1 x 800 m Run

2) 2 minute Ball Hold Bottom of the Squat

2 minute Pigeon each leg

1 minute Hang from the pull up bar, actively stretching shoulders and pecs

 


Bootcamp 

AMRAP 23, 3:00 work, 1:00 rest

20 KB Swings 55/35

20 DB Push Press 35/25

20 Lunge steps

20 Sit up

Cool down: 5-8 minutes stretching

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