Monday, October 29th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Conditioning

Teams of 4

AMRAP 15

2 Rowers per team for max calories in the 15 minutes – meanwhile…

2 other people are working on the following for rounds:

60 BJO 20 inches for all

40 Front Squat 135/95

20 Shoulder to Overhead

 

Extra Credit

1) 6 sets – Squat Snatch – working heavy, but focus on perfect form
1 Power Position
1 Hang Snatch
1 Below the knee Snatch
1 Full Squat Snatch

2) EMOM 10
Strict Pull ups – you choose the number and difficulty

 


BURN Classes 

10 – 20 – 30 – 20 – 10

KB Swing 55/35

Burpee

Bike Calories

 

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