Wednesday, April 10th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength & Conditioning

Partners, For Time:

2 Rounds
20/18 Calorie Row
20 TTB

2 Rounds
20/16 Calorie Bike
20 KB Swings 55/35 (Rx+ 70/55)
150 m DB Lunge 50/35 (Rx+ OH)

2 Rounds
20/16 Calorie Bike
20 KB Swings

2 Rounds
20/18 Calorie Row
20 TTB

Extra Credit
1)  EOMOM 14 (7 sets)  Strict Press
3 x 5 @ 75-80%
2 x 3 @ 80-85%
2 x 1 @ 85-90%

2)  Isolated Hold for total time
3 x Max Hang from the bar
1 minute between drops


Bootcamp

4 Rounds of a 3 minute AMRAP with 2 minutes rest between

each AMRAP starts with a 200 m Run, then max reps of the exercise

  1. Man Maker 35/25
  2. Jump Lunge
  3. KB Swings 55/35
  4. Wall BAll 20/14

Recovery: 3 way banded leg stretch

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