W.O.D. AND Endurance Tuesday 1/21/20


W.O.D. AND Endurance Tuesday 1/21/20

Today’s class all athletes will complete the same workout. There will be no endurance or daily WOD specifically.

*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.

Interval Conditioning WOD – 30 MIN

Every 2 minutes on the minute complete… (5 rds)
Min 0-2: 25/18 Cal Bike (Male/Female)
Min 2-4: 25/18 Cal Row
Min 4-6: 25/18 Cal Ski Erg

*Score is RX or scaled and total calories completed, then list in the notes what you changed or scaled if you desire. (if full RX completed, then post under RX with score of 375/270 cals (perfect score)

*Coaches – if large group start on different machines as needed and rotate through – this should allow up to 30 athletes to go at a time. If more athletes than that, burpees will be a sub for calories if they are unable to have a machine.

*If the minute laps you, decrease the calories to a pace you feel is challenging but achievable every 2 minutes, OR just put in as much work as you can until the clock hits the 1:40 mark each time giving you time to transition

*RX- only if all rounds are completed with 25/18 cals. Nothing less!