Thursday 7.19.18 Endurance WOD

Warm-up

Partner up:
Take turns holding a plank while partner does:
Round1: 5 burpees
Round 2: 10 sit ups
Round 3: 10 jumping jacks
Round 4: 10 lunges
Round 5: 10 squats
Round 6: 20 high knees
Round 7: 10 broad jumps

Metcon

13 AMRAP
15 calorie row
12 DB deadlifts
9 DB cleans
6 DB push jerks
rest 2 minutes
13 AMRAP
6 DB High pull
9 DB snatch
12 DB deadlift
150 m run

Intent:
This is a toning workout- lots of dumbbell movements that should be complteed unbroken. The goal is to hang onto them throughout and only drop during the cardio portions
By | 2018-07-03T12:54:44-04:00 July 18th, 2018|Endurance|Comments Off on Thursday 7.19.18 Endurance WOD