W.O.D. and Endurance Thursday 10/5/17


W.O.D. and Endurance Thursday 10/5/17

Reminders – 


For newbies -Endurance is offered every Tue/Thur during daily WOD! Typically a different written workout with longer timeframes, lighter weights, with added running or rowing.

Today we will be combining both workouts.


Conditioning and Endurance WOD – 40 min cap


For time, ascending and descending through the movements.

*10, 20, 30, 40, 50, 100, 400, 100, 50… and so on… Do not repeat the run.

10 Alt. Single arm KB Clean & Jerk  70/55  R/L=1rep
20 KB Goblet Reverse Lunges 70/55 R/L =1rep
30 Deadlifts 185/135
40 Ring Pushups
50 Wall Balls 20/14
100 Double Unders
400m Run with Plate 45/25


*Ring Pushups – RX you must have a box under feet to get body parallel to ground. Scale by increasing incline with body for pushups OR complete hand release pushups

*Scale Double Unders with 2:1 singles OR 1:1 bar hops OR 1:1 Line jumps