Wednesday, September 4th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

7 Rounds, 3 minute AMRAP, 1 minute rest

4 Clean & Jerk 135/95

8 TTB

4 Thruster

4 TTB

Extra Credit

  1. Partners: 4 Rounds
    simultaneously: 20 Calorie Ski Erg/20 Calorie Bike
    then switch
    2 minutes rest after each round
  2. 3 Rounds NFT
    10 Lemon Squeezers
    10 V Ups
    10 Windshield Wipers
    1:00 Knee Plank

Bootcamp

AMRAP 20

10 Ball over shoulder 70/50

20 DB Thruster 35/25

30 alt DB Snatch 35/25

*every 2 minutes: 2 Burpees

Cool down: 5 minute easy bike

 

 

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