Wednesday, August 14th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Snatch and Clean & Jerk warm up

Conditioning

“The Standard”

30 Clean & Jerks 115/80 (Rx+135/95)

30/15 Muscle Ups/Burpee Pull Ups

30 Snatches

*20 minute time cap

Extra Credit

  1. 3 Rounds
    20 GHDs
    20 Back Extensions
    1:00 Plank
  2. 6 sets of 400 m Run every 3 minutes

Bootcamp

AMRAP 21

500 m Row

14 Push Press 35/25

14 Weighted Step up

7 Side V-ups

7 Side V-ups

Cool down: 5 minutes stretch

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