Wednesday, January 9th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength & Conditioning

Partners

80 – 60 – 40 – 20

Bike & Row Calorie simultaneously (half each)

Wall Ball 20/14

Pull Up (Rx+ CTB)

Extra Credit
1)  Snatch

3 sets of 2 Power Snatch + 1 Full Snatch @60% (drop, reset)

3 sets 1 Power Snatch + 1 Full Snatch

70%, 75%, 80% (drop, reset)

2) 8 x 50 m Front Load Ball Carry or Run 150/100

1 minute rest between


BURN Classes

AMRAP 24

20 KB Swing 55/35

20 Push Press

20 Air Squat

20 Ball over Shoulder

*every other minute, do 2 Burpees

10 minutes Foam Rolling

 

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