Saturday 7.28.18 Endurance WOD

Warm-up

Coach lead stretch:
hamstring
quad
10 squats
10 jumping jacks
20 high knees
20 butt kicks, THEN
demo moves and do 3 moves at each station- but rope climb!

Metcon

26 AMRAP

1 rope climb
2 tire flips
3 toes to bar/knee raises
4 burpees
5 box jumps
6 goblet squats
7 KB swings
8 Goblet lunges
9 KB deadlifts (heavy)
100 meter run

Intent:
St this up in a straight line: ropes, then tires, then equipment to share. Prompt athletes that this is agrinder, as such it will be mentally challenging, however, a higher level of intensity will be needed. We are not maxing out, but we are challenging ourselves. The 100 m is intended to be a more jog like in nature to lower the heart rate before resetting the workout.
By | 2018-07-22T12:17:06-04:00 July 27th, 2018|Endurance|Comments Off on Saturday 7.28.18 Endurance WOD