Endurance WOD
Workouts
Saturday 3/9
WARM UP
3 rounds with partner:
100 meter sled push/pull
10 front squats
10 kip swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
18:00 AMRAP with partner:
Partner 1: 200 meter farmers carry
Partner 2: AMRAP rounds: 10 thrusters + 10 pull ups
RX: (24kg/16kg) (95/65)
*Partners rotate every time the farmer carry returns.
Friday 3/8
WARM UP
TBD
SKILL
N/A
WORKOUT OF THE DAY
“24.2”
Thursday 3/7
WARM UP
3 rounds:
:30 handstand hold
200 meter run
10 calorie bike or row
SKILL
Handstand skills
*10:00 athlete choice
-Handstand walking
-Handstand balance
-Headstand balance
-Handstand push ups
WORKOUT OF THE DAY
For time:
1 mile run
3 mile bike
1.5 mile row (2400 m)
*Perform in any order, but do not partition. 30:00 time cap.
Wednesday 3/6
WARM UP
EMOTM 5:00:
:10 double under
:50 single under
3 rounds:
10 ring swings
10 lunges
SKILL
EMOTM 10:00:
-
(1-5) ring muscle ups
-
10 wall ball
*Scale to ring pull up, ring dip, or favorite turnover drill.
WORKOUT OF THE DAY
5 rounds for time:
10 alternating step back oh lunges
45 double unders
RX: (50/35)
55+: (40/30)
*Athletes should be able to perform at least 5 unbroken oh lunges at selected weight. DB can be held in either hand. 12:00 time cap.
Foundations(X)
SKILL
Back squat technique
5 x 5
WORKOUT
EMOTM 24:00:
-
15 ring rows
-
15 box jumps
-
15 burpees
-
15 hanging knee raise
*Score total reps completed.
Tuesday 3/5
WARM UP
800 meter/1 mile run (athlete choice)
3 rounds:
:30 banded ankle mobility each side
10 air squats
3 rope climb to standing
SKILL
Front squat
5 x 3
WORKOUT OF THE DAY
20:00 AMRAP:
100 meter sandbag carry
2 squat cleans
1 rope climb
RX: (205/135)
55+: (185/125)
Lv2: (245/165) legless rope climb
Foundations(X)
SKILL
Push press technique
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
20 wall balls
20 abmat situps