W.O.D. and Endurance Tuesday 10/16/18

15
Oct

W.O.D. and Endurance Tuesday 10/16/18

How many times have you said, “THIS TIME IS REALLY IT!” or I am “REALLY” going to do this, only to fall back into old familiar habits?  Spending your hard-earned money and valuable time only to find yourself on the other side in the same shape or maybe even a bit worse.  We are here to help you change those old familiar habits into sustainable habits that will help transform you into the best version of you, inside and outside.

Developed by CrossFit Republic, Form & Fuel Nutrition is available to help our members, young and old, fit or just starting your journey, this program is for everyone.  Call the gym at 732-5433 or visit formandfuelnutrition.com for more information!

Strength – 12 Minutes

Every other minute on the minute for 12 minutes, complete 2 pausing Front Squats (3 sec pause at the bottom)

*6 total sets of 2

*Increase weight as you go and have a partner help count 3 seconds for you

*The pause front squat is a simple variation of the front squat that focuses on strength in the bottommost range of motion and rate of force development.

This video is only a short pause squat, as you’ll need to hold for 3 seconds, but this is an example.

Conditioning WOD – 10 minutes

As many reps as possible in 10 minutes of…

15 Squat Cleans 135/95lb

20 Toes to Bar

12 Squat Cleans 185/135

20 Toes to Bar

9 Squat Cleans 225/155

20 Toes to Bar

6 Squat Cleans 275/185

20 Toes Bar

As many squat cleans 300/205 as possible in time remaining…

Post your best 2 rep pause front squat and reps achieved in WOD!

*Reminder – An endurance workout 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. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 35 MIN CAP

3 rounds for time of…

25 Calorie Bike

25 Squat Cleans 95/65

25 Toes to Bar

400m Run

Leave a Reply