W.O.D. and Endurance Thursday 9/27/18


W.O.D. and Endurance Thursday 9/27/18

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Conditioning WOD – 35 min cap

*Notice the weight of the squat decreasing as well as it switching from a back squat to a front squat.  Also notice WOD 2 has a row instead of a bike.

*Coaches – start daily and endurance at same time.  Also start class in 2 different groups. WOD 1 group and WOD 2 group.  If there are more than 20 in class, who are doing the daily, there is a slim chance they will run into each other on the rowers/bikes, BUT if they do, athletes have the option to either wait for the rowers/bike or sub 1:1 with bar over burpees

For total time (with rest included)…

21-15-9 reps of…
Toes to Bar
Back Squat 135/95
Calorie Bike

Rest exactly 5:00, then…

21-15-9 reps of…
Toes to Bar
Front Squat 115/85
Calorie Row

Post total time (with rest included) of the 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.


3 rounds for time of…

800m run

21 Toes to Bar

21 Back Squats 95/65

21 Ball Slams 30/20