Sunday 7.22.18 Endurance WOD

Warm-up

:40 seconds squats
:20 rest
:40 inchworms
:20 rest
:40 jumping jacks
:20 rest
:40 backwards lunges

Metcon

For Time: (20:00)
21-15-9:
Row
Push-Ups
*Directly Into…
21-15-9:
Burpees
sit ups
*Directly Into
21-15-9
Box Jumps
squats
*Rest 2:00
For Time: (10:00)
400m Run
60 1-Arm DB Hang Clean + Jerk (30L/30R)
400m Run
Intent:
Part one of this is series of workouts combines into a chipper. For the row use the rower to stay steady and push hard through the body weight movements. The burpee sit up should be a sprint to the finish. On part two, hold about 80% on the first run, then try to hold onto the DB for all 60 Reps. Switch hands whenever you feel grip starting to go, every 5-10 Reps should be good. Then the last run should be kicked up to 95% or more, finish strong!
By | 2018-07-19T14:52:42-04:00 July 21st, 2018|Endurance|Comments Off on Sunday 7.22.18 Endurance WOD