W.O.D. and Endurance Thursday 8/30/18


W.O.D. and Endurance Thursday 8/30/18

We now offer 2 new flavors which are specifically caffeine free unlike the other 2 flavors of this O2 Natural Recovery drink.  So no matter who you are, we have all 4 flavors with and without caffeine to aid in your workouts and recovering from your workouts!

These are located up front in the fridge!

Flavors are…

  • Blackberry Currant – No Caffeine
  • Lemon Lime – No Caffeine
  • Grapefruit Ginger – Caffeine
  • Orange Mango – Caffeine

*Reminder – Although today the daily WOD and Endurance WOD will be the same workout, 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.

Conditioning AND Endurance WOD

*Coaches – this is a great time to show the classes the “bite” for the rope climb and the transition using a knees to elbows, bite, then stand to climb further up the rope.  Consider using a box to sit on, to practice biting the rope with your feet. 

*Coaches think about stagger starting athletes 10 at a time, 4 minutes apart so there is no collision on the bikes.  If an athlete is waiting on a bike they can either wait until one becomes free or sub with a 400m run

For time…

Buy-In: 800m Run

3 Rounds of…
20 Calorie Air Bike
15 Box Jumps 30/24
5 Rope Climbs (white tape = 15′)

Buy Out: 400m run with med or slam ball 30/20

*800m run MUST BE RAN TO THE DEADEND mark.  We will not be running 400m twice 🙂

*Scale Rope climbs with either 4:1 with rope pulls OR 8:1 ring rows

Post total times!