Wednesday, May 8th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength Conditioning

Teams of 3

20 minute AMRAP

30/25 Calorie Row and Bike – simultaneously

then

40 TTB

50 BJO 24/20

60 Push Press

Extra Credit
1)  AMRAP 15
1 Legless Rope Climb (Rx+ Lsit)
5-10 Strict HSPU
15 GHD

2)  6 x 600 m Run
2 minutes rest


Bootcamp

 

AMRAP 10

10 1 leg KB Deadlift – left

10 1 leg KB DL – right

7 KB Clean – left

7 KB Clean – right

5 KB Press – left

5 KB Press – right

2 minutes rest, then

Alternating EMOM 10

even: 30 seconds Hand to hand KB Swing

odd:  2 Windmills each side

Cool down: 5 minutes easy row

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