W.O.D. and Endurance Thursday 12/21/17

20
Dec

W.O.D. and Endurance Thursday 12/21/17

Strength/Skills – 8 minutes

Every minute on the minute for 8 minutes complete…

Odd: 50 Double Unders

Even: 15 Unbroken Deadlifts 225/155

*If you break the deads at any time (by resting with the barbell on the ground), you must complete an extra 5 burpees per break on minute 9, as a penalty!

*Scale Double unders with 50 bar hops or 75 singles

*If the minute laps you at any time, that next time you are at that movement, aim to achieve max reps in 50 seconds of that minute.

Conditioning WOD – 16 minutes

*Increasing lunge weight as you go…

4 minutes…

400m run then,

In time remaining complete max rounds + reps of…

14 Front rack Lunge 75/55  CompRX – 95/65  R/L = 2

14 Hand Release Pushups  CompRX – Clapping Pushups

Rest 2 minutes

4 minutes…

400m run then,

In time remaining complete max rounds + reps of…

10 Front rack Lunge 95/65  CompRX – 115/75  R/L = 2

10 Hand Release Pushups  CompRX – Clapping Pushups

Rest 2 minutes

4 minutes…

400m run then,

In time remaining complete max rounds + reps of…

6 Front rack Lunge 115/75  CompRX – 135/95  R/L = 2

6 Hand Release Pushups  CompRX – Clapping Pushups

Post 4 scores!  If you completed the EMOM RX or scaled (list your weight used or how you scaled your DU), then rounds+reps of each interval!

CFR ENDURANCE WOD – 40 MIN CAP

*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.

*Coaches – start endurance WOD athletes about 5 minutes before the daily WOD, as the daily WOD is warming up to weight on the deadlifts

5 Rounds for time of…

20 Double Unders (scale w/ 20 bar hops)

20 Deadlifts 95/65

20 Front Rack Lunges 95/65 R/L=2

20 Hand Release Pushups

*Starting at 0:00, every 3 minutes you must run a 200m, then resume where you left off in the workout

*If you are unable to finish within the 40 min cap post how many reps you achieved within the 40 minutes

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