Wednesday 4.4.18 Endurance WOD

Box Brief:
Bring a Friend Week 4.7 – 4.15
First Friday Happy Hour 4.6
ABril 4.7-4.15

Warm-up

Set up bench press and all equipment needed
1 BIG SET
50 Light Russian KB Swings
50 Light DB Floor Press
50 Step Ups
(5min cap)

Metcon

AMRAP 10
90s Bike @ 80%
30 Russian KB Swings
15 Step Ups
15 Push Ups
– 1min Rest –
AMRAP 10
30 American Swings
15 Box Jumps
15 DB Floor Press
– 1min Rest –
AMRAP 10
30 Goblet Squats
15 Burpee Box Jumps
15 Bench Press

Intent: Steady moving 30 minutes here, but be careful of the movement combination! Each of these tend to spike the heart rate fast if youโ€™re not moving efficiently and breathing while you do so. The use of the russian swing, american swing and goblet squat should allow for a slightly heavier weight than usual, but also for more unbroken reps. As fatigue sets in look for a 2 sets break up. The push-ups, DB floor press and bench press will end up accumulating fairly quickly and youโ€™ll feel that muscle fatigue. Look to scale according to assure small repatable sets with short rests in between. Do not go to failure on these!

 

By | 2018-03-31T13:27:43-04:00 April 3rd, 2018|Endurance|Comments Off on Wednesday 4.4.18 Endurance WOD