Sunday 7.29.18 Endurance WOD

Warm-up

5 amrap
10 high knees
20 butt kicks
10 lunges
20 squats
10 side lunges
20 squat jumps

Metcon

The Woman Maker
***like a manmaker, but way harder

In 90 seconds, run 200 meters, then

1 minute : DB burpees
1 minute : DB plank rows
1 minute: DB cleans
1  minute: DB push press
1 minute : rest

5 rounds

Intent:
Part one of this is series of workouts combines into a chipper. For the bike workouts use the bike to stay steady and push hard through the body weight movements. The box jump/push-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 | 2018-07-22T12:21:05-04:00 July 28th, 2018|Endurance|Comments Off on Sunday 7.29.18 Endurance WOD