Wednesday, October 23rd, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

Partners

4 Rounds  (35 minute time cap)

400 m Run together

30 Burpee BJO 24/20  (Rx+ 40 BBJO)

50 Wall Balls 20/14 (Rx+ 60 WB, 10 ft target)

Extra Credit

1. Partners, AMRAP 12
40 Cal Ski Erg
100 Double Under
30 Cal Bike

2. 3 Rounds, NFT
1:00 weighted plank
10 L-sit (Slow descents as much as possible)

 


Bootcamp

AMRAP 25

800 m Run

20 DB Thrusters 35/25

600 m Run

30 DB Thrusters

400 m Run

40 DB Thrusters

Cool down: 5 minutes foam roll

 

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