W.O.D. and Endurance Thursday 3/12/20

11
Mar

W.O.D. and Endurance Thursday 3/12/20

STRENGTH – 15 MINUTES

Find a heavy or max 3 rep strict shoulder press (from the rack)


Conditioning WOD – 15 min cap

For time…

20 – 15 – 10 reps of…
Deadlift 225/155
Handstand Pushups(RX 25s/abmat)

*Scale HS pushups with 1:1 stacked abmats, 60,30,20 sec inversion holds OR Dumbbell push press 50/35

Post greatest 3 rep strict press and time of WOD!


*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 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.

CFR ENDURANCE WOD – 35 MIN
For time…

20 – 15 – 10 – 5 – 10 – 15 – 20 reps/cals of…

Deadlifts 135/95

DB Push press 35/25

Calorie Row

Shuttle Run w/ Med Ball 30/20 (cones 20ft apart)