Wednesday, August 21st, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

6 Rounds

2 minutes work, 2 minutes rest

14/12 Calorie row

15 KB Swings 55/35 (rx+ 70/55)

Max Box Jump Overs 24/20

Extra Credit

  1. Partners
    5 Rounds
    40 Calorie Ski Erg
    10 Squat Snatch 155/105 (Rx+ 185/125)
  2. Alternating Tabata
    Hollow Hold
    Flutter Kicks

Bootcamp

EOMOM 10

2 – 5 strict pull ups

AMRAP 12

40 Double Unders/80 singles

30 Hand to Hand KB Swing 45/25

20 Weighted Lunge

10 Hollow Rocks

Cool down: 5 minutes stretch

 

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