W.O.D. and Endurance Thursday 11/19/20


W.O.D. and Endurance Thursday 11/19/20

Strength – 15 minutes

Every 90 seconds complete 2 back squats, from the rack, building in weight as you go. (10 sets of 2)

Conditioning WOD – 15 minute cap

For time complete…

10,9,8,7,6,5,4,3,2,1 Reps/cals of…

Wall balls 30/20 10’/9′ target
Clapping Pushup
Calorie Machine

EX – 10,10,10… 9,9,9… and so forth descending…

***Please remove J-Hooks from the back squat so the wall ball does not catch on it

*Clapping pushup – you must clap both hands at the top of the pushup to count as RX. Modifications include a hand clap while doing pushups on knees, hand release pushups, or incline pushups to a box or bench

CFR Endurance WOD – 35 min cap

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing, skiing, or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

For time complete…

5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 15 reps/calories of…

Back Squats 95/65 (from the ground)
Hand Release Pushups
Wall Balls 20/14
Calorie Machine

*On back squats you may either clean and jerk it then lower it to your back or snatch it then lower it to your back