Endurance WOD
Workouts
Saturday 12/2
WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice.
WORKOUT OF THE DAY
3 rounds for time with partner:
400 meter run
20 synchro shoulder to overhead
20 bar facing burpees (shared)
RX: (155/105)
55+: (135/95)
Lv2: (185/125)
*20:00 time cap.
Friday 12/1
WARM UP
5:00 bike or ski
5:00 AMRAP alternating turkish getups
SKILL
Lateral box step ups (back rack barbell)
5 x 5 each side
*Build to heaviest. Coach athletes to use bottom leg as little as possible.
WORKOUT OF THE DAY
“Elizabeth”
21-15-9
Power clean
Ring dip
RX: (135/95)
FOUNDATIONS (X)
SKILL
Deadlift
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Burpees
Box jumps
Ring rows
Push ups
*Score lowest rep total for each exercise.
Thursday 11/30
WARM UP
3 rounds:
10 calorie bike
10 strict press
10 air squats
SKILL
Alternating split jerk
5 x 2
*Build to heavy
WORKOUT OF THE DAY
Against a 14:00 clock:
EMOTM 7:00:
:10 max wattage bike
*Score median wattage
At 7:00, complete for time:
50 wall balls
50 pull ups
*Athletes should post 2 scores for this workout (median wattage and completion time).
Wednesday 11/29
WARM UP
10:00 rock-paper-scissor WAR
SKILL
Hip/ankle mobility
*10:00 squat prep
WORKOUT OF THE DAY
EMOTM 32:00:
-
5 back squat
-
20 walking lunges
-
5 bench/floor press
-
20 alternating gorilla rows
RX: (1.5BW) (BW) (50/35)
*Weights should not exceed 85% 1RM. Score total reps completed.
FOUNDATIONS (X)
SKILL
Front squat
5 x 5
WORKOUT
For time with partner:
3k row
3k ski
*Must be completed in order, but partners may rotate at any point. One athlete working at a time.
Tuesday 11/28
WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 2 oh squats and 2 kip swings
SKILL
Snatch balance + overhead squat
*Build to WOD weight.
WORKOUT OF THE DAY
For time:
60 calorie row
30 snatch
120 double unders
30 bar muscle up
60 calorie row
RX: (135/95)
55+: (115/95)
Lv2: (165/115)
*25:00 time cap.
FOUNDATIONS (X)
SKILL
Strict pull ups
5 x 5
WORKOUT
Accumulate 3:00 in each position:
Dead hang
Wall handstand
Ring support
Goblet squat hold
*Partition any way.