Saturday 8.4.18 Endurance WOD

Warm-up

8  minute tabata
Super slow squats
Plank holds
Lateral hops
Sit ups
Tuck jumps
Hollow rocks
Push ups
stink bugs

Metcon

 A.) For Time: (30:00 CAP)
100-80-60-40-20 Jump Rope
25-20-15-10-5 Burpees
25-20-15-10-5  Box Jump Overs

***you will do 100 jump rope, 25 burpees, 25 box jump overs, then 80 Jump rope, 20 burpees, 20 box jump overs…

B.) 50-40-30-20-10:
Russian Twists
Forearm Plank Hold (In Secs)

*If the BJO is too much have them step up instead. Or have them get rid of the Box Jump part of the movement.

*burpees will be the biggest factor in the workout.Stay consistent and prompt athletes to keep moving- do not rest on a burpee, just slow them down or walk them up and down.

the workout today should be considered a deload or recovery from all the weight work we have done this week thus far

By | 2018-07-26T16:06:02-04:00 August 3rd, 2018|Endurance|Comments Off on Saturday 8.4.18 Endurance WOD