Wednesday, January 22nd, 2020

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

For Time:

400 m Run

21 Curtis Ps 95/65

21 Lateral Burpees

400 m Run

15 Curtis Ps

15 Lateral Burpees

400 m Run

9 Curtis Ps

9 Lateral Burpees

Extra Credit

1) Accumulate

100 Hollow Rocks

3 minutes Front Rack Hold

 

2) 3 Rounds NFT

10 Strict Pull Ups

10 Strict Dips


Bootcamp

3 Rounds

10 alt. Dead Bug

10 alt. Bird Dog

:30 Knee Plank

AMRAP 15

5 Push Ups

10 Calorie Bike

15 Wall Ball 20/14

 

Cool down: 10 minutes foam roll

Recent Posts