Wednesday, August 6th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength & Conditioning

5 minute AMRAP, 2 minute rest

7 minute AMRAP, 3 minute rest

9 minute AMRAP

(Pick up where you leave off)

6 Burpee Box Jump Over 24/20

9 TTB

12 Wall Ball 20/14 (Rx+ 10 ft target female)

 

Extra Credit

  1. Partners
    800 m Front Load Carry, split however 150/100
  2. 7 minute AMRAP
    5 strict pull ups
    5 strict dips

Bootcamp

 

 

Stations::  5 Rounds

:30 work, :30 rest

For max reps

KB Swing 55/35

DB Push Press 35/25

Bike for Calories

Wall Ball 20/14

1:30 rest between rounds

Cool down: 5 minutes stretch w/ bands

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