Tuesday, January 22nd, 2019
In W.O.D.
STRENGTH & CONDITIONING CLASSES
Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Strength
20 minutes to work up to as heavy as possible with great form
1 Squat Snatch + 3 OHS
Conditioning
AMRAP 10
10 OHS 115/75 (Rx+ 135/95)
30 DU
Extra Credit
1) AMRAP 15
10 – 20 – 30 – 40
Row Calories
Bike Calories
2) Snatch
2 position pause pull
Below knee > Power Position > Explosive Triple Extension
2 x 3 @ 65%
2 x 2 @ 70%, 75%
2 x 1 @ 80%, 85%
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