Saturday 8.25.18 Endurance WOD

Warm-up

Hamstring stretch, quad stretch, calf stretch
Mini workout
200 m run
5 light KB swings- you will go eavier for WOD
5 light DB thrusters-You will heaver for the wod
5 burpees
x2
200 m run

Metcon

For Time:(30:00 CAP)
800m Run
rest 1 minute, then

4 rounds
20 KB Swings
10 DB Thrusters
10 Burpees over DB
Rest 1 minute, then
800m Run

B.) On a 4:00 clock:
Accumulate max time in a Hollow hold
*Every Time the athlete breaks the hold they owe an immediate penalty of 6 tuck ups/lemon squeezers before they can begin accumulating again

*Good old fashioned Chipper on the menu today. This Chipper is very metabolic, make sure the athletes are aware of the need to set a good pace and have an efficient breakup in mind for the KB and DB sets. The goal should be a moderate weight that is challenging, but athletes can do the set unbroken or with 1 break

Finisher

400 m walk
By | 2018-08-05T15:53:21-04:00 August 24th, 2018|Endurance|Comments Off on Saturday 8.25.18 Endurance WOD