Friday 7.20.18 Endurance WOD

Warm-up

10 inchworms
20 runners lunges
Then
10 EMOM
Run 50 feet, at each minute add another 50 feet

Metcon

AMRAP 10
“The Box”
10 elevated push ups
10 elevated shoulder taps
10 box jumps
**rest 1 minute10 AMRAP
“The Ball”
10 wall balls
10 OH lunges
10 russian twist
**rest 1 minute

10 AMRAP
“The floor”
10 sit ups
10 burpees
10 jumping squats

Simple pices of equipment combined for a true HIIT workout. 80% effort should be maintained. Focus on tight cores throughout as this is a low profile core workout!

Finisher

AMRAP 10 “The Box” 10 elevated push ups 10 elevated shoulder taps 10 box jumps “The Ball” 10 wall balls 10 OH lunges 10 russian twist *Rest 2:00 AMRAP 8: 10 DB French Press 20 Ball Slams 30 Double Unders *Rest 2:00 AMRAP 8: 100 m run 1:00 Farmers Carry Hold (1 KB Each Hand) *Rest 2:00 AMRAP 8: 10 Ring Rows 10 DB Push Press 20 Jump Lunges (10/Leg)
By | 2018-07-08T12:30:00-04:00 July 19th, 2018|Endurance|Comments Off on Friday 7.20.18 Endurance WOD