Thursday 4.5.18 & Friday 4.6.18 Endurance WOD

Box Brief:
Bring a Friend Week 4.7 – 4.15

First Friday Happy Hour Tomorrow

 

Warm-up

3min Tabata Row
– Directly Into –
3min Tabata w/ Light DBs
20s DB Deadlifts
20s DB Hang Power Cleans
20s DB Push Press

Metcon

AMRAP 12
400m Row
40 DUBs or 60s Attempts/80 Singles
– 2min rest –
AMRAP 12:
12 Ring Rows
24 Jump Lunges (L+R=2)
12 V-Ups
– 2min rest –
AMRAP 12:
18 DB Deadlifts
15 DB Hang Power Cleans
12 DB Push Press

Intent: Minimal breaks is the goal here during each 12min AMRAP, making this workout should be pretty tough! Because of the simple movements and achievable rep schemes look to challenge yourself on really cutting down those transition times and rest between reps if you need to break. On AMRAP number three your grip will definitely be feeling it. Be sure to treat this like you would for the workout “DT”. Making sure to stop a few reps shy of the next movement to shake out the arms. Always be smooth, but faster repetitions will aos help cut down time under tension.

 

By | 2018-03-31T13:35:58-04:00 April 4th, 2018|Endurance|Comments Off on Thursday 4.5.18 & Friday 4.6.18 Endurance WOD