W.O.D. and Endurance Thursday 4/19/18


W.O.D. and Endurance Thursday 4/19/18

*Coaches – please place bikes lined up at front facing class for endurance

Skill/Accessory Conditioning – 12 minutes

Every minute on the minute for 12 minutes (6 sets) complete…
Odd:  15 Toes to Bar
Even: 15 Ring Rows

*RX – full extension of arms then chest touches rings at top

*Scaling – if the minute laps you during a particular movement, complete as many reps as possible in 50 seconds of that movement next time around, to keep it challenging

Conditioning WOD – 7 minutes

As many rounds + reps as possible in 7 minutes of…

5 Ring Muscle Ups

50 Double Unders

*Scale ring Muscle ups with 1:1 Bar MUs OR 2:1 pullups of any kind, scaled to your ability

*Scale DUs with 2:1 single jump ropes or line jumps

Post 2 scores.  Whether you scaled or RXd the EMOM and rounds + reps achieved on conditioning.


*Coaches – start endurance WOD athletes the same time as the EMOM today and based on group size you may have to stagger start to accommodate the bikes

*Athletes – post score with an “E” for endurance by your name on the whiteboard

*For newbies – the endurance class 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.

As many rounds + reps as possible in 35 minutes of…

20 Calorie Bike

15 Ring Rows

10 Toes to Bar

5 Ring MUs

*Starting at 0:00, and every 5 minutes on the minute you must stop where you are and complete 50 double unders (scale with 100 singles or line jumps) then resume where you left off!

*Scale Ring MUs like above – 1:1 Bar MUs OR 2:1 any pullups variation based on your ability