Wednesday, October 16th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

3 Rounds For Time

25/20 Calorie Bike

60 Double Unders (Rx+ 100)

400 m Run

15 TTB (Rx+ 25)

Extra Credit

1. Back Squat
2 x 6 @ 70%
2 x 4 @ 80%

2. Accumulate 3 minutes in Hollow Hold

 


Bootcamp

3 Rounds, NOT for time

5/5 KB Windmill

10 Plank Up Down or max plank hold

10 Hanging Leg Raise

AMRAP 11

200 m Run

20 DB Thrusters 35/25

Cool down: 5 minutes foam roll

 

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