Monday, September 16th, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Conditioning

For Time:

200 m Run

20 Plate Burpees

20 Wall Ball 20/14 (Rx+ 30 reps, Rx+women 10 ft target)

400 m Run

20 Plate Burpees

20 Wall Ball

600 m Run

20 Plate Burpees

20 Wall Ball

800 m Run

20 Plate Burpees

20 Wall Ball

Extra Credit

1) 5 Rounds
12 Tall Box Jump
12 Calorie Ski Erg
1 minute rest

2) 5 Super Sets
3 Pull Up negatives (as slow as possible)
3 TTB negatives


Bootcamp 

 

AMRAP 30

200 m Run

25 KB Swings 55/35

200 m Run

15 Burpee

200 m Run

10 Ball over Shoulder 70/50

Cool down: 5 minutes stretch session

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