W.O.D. and Endurance Tuesday 9/25/18


W.O.D. and Endurance Tuesday 9/25/18

*Reminder –  Although today the daily workout and endurance will be combined, 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.


*Coaches – feel free to start the larger classes in 2-3 different groups to accommodate equipment

*If you are competing in HOA this coming weekend, consider doing all of this at about 80% effort, but embracing and still learning from the team format.  Get a sweat, open up the lungs and stay loose this week…

2 rounds for time, alternating movements of…

*First teammate must complete an entire movement before their partner starts on the next, and then fully completes that movement until they tag off and so on, alternating movements…

50 Wall Balls 20/14

40 KB Swings 70/55

30 Calorie Bike

50 Double Unders

40 Pullups

30 Burpees

50 Calorie Row

40 Box Jumps 24/20

30 DB Alt. Clean & Jerks 50/35

If odd number of athletes to make all teams of 2, you can do 2 things…  go solo, and give yourself 2 minutes of rest between each movement, as you work through the WOD, to imitate having a teammate OR just join another team, and shadow one of the athletes, go when they go, then rest while they rest

*Scale Double Unders with 2:1 singles or 1:1 line jumps

*Scale Pullups with jumping, banded pullups or barbell pullups

*On DB clean and jerks, both heads of DB must touch the ground each rep, and you cannot drop the DB if above knees or higher.  Must set DB down.

Post total times!