Thursday 8.30.18 Endurance WOD

Warm-up

Shoulder stretch- rig hang

Spend 5-7 minutes demoing and finding an appropriate scale for the pull ups, then

Min wod
3 pull ups
5 lunges
7 wall balls
11 jump rope
5 barbell cleans
7 front squat
100 m run

Metcon

10 AMRAP
5 Pull ups
10 med ball OH lunges (L+R=2)
15 wall balls
20 jump rope/dubs

Rest 2 minutes

10 AMRAP
5 pull ups
10 barbell cleans
15 barbell front squats
100 m run

Loads of technical work here. The warm up is designed to introduce and practice the movements. The first amrap should be at 80% effort, while the 2nd amrap is a lot about learning and practicing the proper barbell movements

Finisher

400 m cooldown walk
By | 2018-08-05T20:05:47-04:00 August 29th, 2018|Endurance|Comments Off on Thursday 8.30.18 Endurance WOD