Wednesday, May 2nd, 2018

 In W.O.D.

 

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength
3 sets of 10 Dips
every 3 minutes

Conditioning

As many reps as possible in 12 minutes:

Buy in = 50/40 calorie Row, then with remaining time:

30 Double Unders/15 DU/45 Singles + 3 Burpees
12 DB Hang Clean & Jerk 50#/35#

RX+= 45 DU, 70#/50#

Extra Credit

(1)  6 rounds
25 m Sled Drag w/straps
25 m Sled Pull w/straps
25 Push Ups
25 m Waiter’s Carry right 50#/35#  RX+=70#/50#
25 m Waiter’s Carry left

(2)  BB one leg squats 4 x 10 Right & Left

 

BURN CLASSES

Tabata Wednesday
8 Rounds: 20 seconds work, 10 seconds rest of each exercise with one minute rest between exercises
1. Air Squat
2. Burpee
3. Russian KB Swing 55#/35#
4. Wall Ball 20#/14#

 

Recent Posts