Tuesday, August 20th, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Conditioning

Partners:

@ 00:00

4 x 400 m run Relay (2 each, alternating)

@ 10:00

8 minute AMRAP

20/17 Calorie Bike

20 TTB (Rx+ 30)

@ 20:00

27-21-15-9

Thrusters 95/65

Bar Facing Burpees

 

Extra Credit

  1. 2 Rounds
    200 m Farmers Carry 55/35
    200 m Front Load Carry 125/85
    200 m OH Carry 70/50
  2. 3 Rounds
    1 minute Strict Pull ups
    1 minute of rest
    (add assistance each round)
Recent Posts