Wednesday, August 28th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

5 minute AMRAP, 2 minute rest

7 minute AMRAP, 3 minute rest

9 minute AMRAP

8 TTB

10 OH DB Lunge 50/35

12 BJO 24/20

Extra Credit

  1. 6 x 4 Back Squat
  2. 3 Rounds Alt
    1 minute Bell Front Load Hold (AHAP)
    1 minute rest
    1 minute Hollow Hold
    1 minute rest

Bootcamp

3 Rounds

10 Dead Bug

10 Bird Dog

:30 knee plank

 

AMRAP 15

3:00 work, 1:00 rest

10 Calorie Bike

10 KB Swing 55/35

10 DB Snatch 35/25

10 Ball Clean

Cool down: 5 minutes foam roll

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