Team W.O.D. and Endurance Tuesday 5/22/18

21
May

Team W.O.D. and Endurance Tuesday 5/22/18

 

*Coaches – please line rowers up in middle of gym between two support poles leaving the floor and rig wide open, separating both sides of the gym

Team Conditioning WOD

For Time:

Teams of 2, alternating full rounds of…

10-9-8-7-6-5-4-3-2-1 Squat Clean 135/95

20-18-16-14-12-10-8-6-4-2 Pullups

*Partner 1 completes 10 cleans and 20 pullups, then partner 2
completes 10 cleans and 20 pullups and so on…

*Keeping the intensity high, scale pullups 1:1 jumping pullups, banded pullups or 2:1 ring rows

Post total times!

CFR ENDURANCE WOD – 35 MIN CAP

*Coaches – start both workouts at the same time

*Athletes – post score with an “E” for endurance by your name on the whiteboard

*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

For time…

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 reps of …

Squat Cleans 75/55

Pullups

Calorie Row

*Scale Pullups as needed OR 2:1 Ring Rows

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