Box Brief:
Weekly WOD breakdown
Wayne Endurance Bring a Friend Week 4.23- 4.30
Strength
Accumulate:
75-Banded Pulldowns
75 Banded Leg Curls each
75 Banded Pushdowns
75-Banded Pulldowns
75 Banded Leg Curls each
75 Banded Pushdowns
Metcon
0:00 – 10:00
1 Mile Run
Max Power Snatches (115,85)
– 3min Rest –
13:00 – 20:00
800m Run
Max Clean & Jerks (135,95)
– 3min Rest –
23:00 – 27:00
400m Run
Max Thrusters (95,65)
Rx: (95,65)(115,85)(75,55)
L2: (75,55)(95,65)(55,35)
L1: (55,35)(75,55)(35,15)
Sub Run for: 2000m row, 1000m Row, 500m row
**Score total reps
1 Mile Run
Max Power Snatches (115,85)
– 3min Rest –
13:00 – 20:00
800m Run
Max Clean & Jerks (135,95)
– 3min Rest –
23:00 – 27:00
400m Run
Max Thrusters (95,65)
Rx: (95,65)(115,85)(75,55)
L2: (75,55)(95,65)(55,35)
L1: (55,35)(75,55)(35,15)
Sub Run for: 2000m row, 1000m Row, 500m row
**Score total reps
Intent: Todays workout will require you to manage your heart rate on the conditioning pieces. As each conditioning piece is complete immediately complete your first rep. This will insure the appropriate thresholds are hit. Most Athletes will complete single of the power snatch and clean & jerk. Have a game plan ready for the thrusters, sets of 5-7 is manageable.
$ Out
Accumulate:
75-Banded Pulldowns
75 Banded Leg Curls each
75 Banded Pushdowns
75-Banded Pulldowns
75 Banded Leg Curls each
75 Banded Pushdowns