Wednesday, January 16th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

E3MOM 12

Back Squat

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Conditioning

AMRAP 6

rest 2 minutes

AMRAP 4

rest 1 minute

AMRAP 2

9 Deadlift 185/125 (Rx+225/155)

7 TTB

5 Lateral Burpee

*Continuous scoring throughout – Pick up where you left off and keep counting

Extra Credit
1)  Snatch – 5 Sets

1 Snatch High Pull + 1 Hang Power Snatch + 1 Full Snatch @60%, 65%, 70%, 75%, 80%

2) Power Position Squat Cleans

6 x 2 @65%-70%

Focus on explosive hip drive, bar path, SPEED under the bar


BURN Classes

Two 10 minute AMRAP

2 minutes rest between

  1. 10 Box Jump 24/20, 10 Push Press 35/25
  2. 10 Burpee, 10 alt DB Snatch 35/25

Foam roll & stretch calves

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