Wednesday, May 15th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength Conditioning

Partners, For Time:

100/80 Calorie Bike

100 DU

75 Deadlifts 135/95

75 Shoulder to Overhead

75 Deadlifts

100 DU

100/80 Calorie Bike

Extra Credit
1)  5 x 5 Strict Press

2)  AMRAP 9
6 Strict Pull ups
9 GHD sit ups
12 Push Ups


Bootcamp

Four AMRAP 5 (2 each) 2 minutes rest between

1) 20 Plank Row 35/25

20 Weighted Lunge

 

2) 20 Heavy Ball Cleans 70/50

20 Box Jumps 24/20

 

 

Cool down: 10 minutes stretch

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