Endurance WOD
Workouts
Saturday 3/23
WARM UP
10:0o0 handball
3 rounds:
10 kip swings
10 meter broad jump
10 hollow rocks
SKILL
Athlete choice
*10:00 practice.
WORKOUT OF THE DAY
20:00 AMRAP:
10 tire flips
20 pull ups
10 sledge hammer strikes
20 push ups
10 tire jumps
20 abmat situps
Friday 3/22
WARM UP
3 rounds:
10 calorie bike
10 calorie row
10 push ups
SKILL
Bench/Floor Press
5 x 10
WORKOUT OF THE DAY
5 rounds for time:
20/16 calorie bike
20/16 calorie row
*Rest 2:00 between rounds. Sprint stimulus. Score total time.
Thursday 3/21
WARM UP
3 rounds:
20 pvc snatch grip press
10 overhead squats
10 burpees
SKILL
Snatch balance
5 x 5
WORKOUT OF THE DAY
EMOTM 15:00:
-
1 rope climb
-
3 snatch
-
9 bar facing burpee
RX: (155/105)
55+: (115/75)
Lv2: (185/125) legless rope climb
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
3 rounds for time:
400 meter run
30 jumping jacks
20 hanging knee raises
10 wall walks
Wednesday 3/20
WARM UP
5:00 single unders
3 rounds:
10 meter walking lunge
10 meter forward walk with hip circle
10 meter backward walk with hip circle
10 hip bridges
SKILL
Crossover single unders
*10:00 practice
WORKOUT OF THE DAY
20:00 to build to 1RM back squat
Foundations(X)
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
For time:
2000 meter row
50 burpees
1000 meter row
*20:00 time cap.
Tuesday 3/19
WARM UP
3 rounds:
10 meter toy soldier
10 push ups
200 meter run
SKILL
Handstand shoulder taps
3 x 10
WORKOUT OF THE DAY
“Diane on the Run”
3 rounds for time:
21-15-9
Deadlift
Handstand pushup
400 meter run
RX: (225/155)
Foundations(X)
SKILL
Push press technique
5 x 5
WORKOUT
EMOTM 30:00:
-
15 kb swings
-
15 wall balls
-
15 ring rows
-
200 meter run
-
20 ice skaters
*Score total reps completed.