Monday 4.9.18 Endurance WOD

Box Brief:
Bring a Friend Week 4.7 – 4.15
Ardmore Running Clinic 4.17
Wayne Running Clinic 4.18

Warm-up

Movement Review
Athletes prepare equipment and complete 5-10 reps

Metcon

AMRAP 24
12 Calorie Row
12 Lateral Jumps Over Rower
12 ^^Sit-Ups^^
12 Jumping Pull Ups

– 2min Rest –

AMRAP 16
8 Calorie Assault Bike
8 DB Hang Squat Cleans Left Arm
8 DB Hang Squat Cleans Right Arm
8 DB Push Press Left Arm
8 DB Push Press Right Arm

Intent: Two Longer AMRAPs back to back combining into 1 long AMRAP. This is all about picking a pace that you can sustain for the duration. The movements are relatively simple and the rep schemes are on the smaller side which leaves a big emphasis on breathing each rep and controlling your heart rate because you most likely will be completing everything unbroken.

 

By | 2018-03-31T13:44:55-04:00 April 8th, 2018|Endurance|Comments Off on Monday 4.9.18 Endurance WOD