W.O.D. and Endurance Tuesday 10/30/18

29
Oct

W.O.D. and Endurance Tuesday 10/30/18

Benchmark Strength – 16 minutes

*This will be a benchmark that will show it’s face again.  Write it down to see how you progress.  This will not only test your strength and some stamina, but will.

Back Squat

One giant set of 10-7-3-1 (no racking)

After warming up properly for a few minutes, pick a weight you feel you can complete this with…  if it was too easy, feel free to try it again as long as you are done within the 16 minutes!

  1. Instructions – For 10-7-3-1 rounds, you perform 10 reps followed by 10 seconds of rest, 7 reps followed by 7 seconds of rest, 3 reps and 3 seconds of rest then 1 rep, all unracked with weight resting on shoulders. You want to pick a weight that challenges you for the 10 reps. You will then proceed to use the little rest to help you complete a total of 21 reps with a weight you didn’t feel like you could do much more than 10 reps with. Also your pace during this time should be consistent without resting more than 2-3 seconds between reps, knowing that a small amount of rest is coming after each set.

Your score on Sugar WOD – if you finish the set, plug in the weight you completed all the reps with.  If you could not make it through your set, plug in the number of reps you completed, and then in the notes, put your weight.  This way you can go back and refer to it as needed.

Conditioning WOD – 18 min cap

3 rounds for time of…

400m Run

20 Pullups

10 Burpees to 12 inch target overhead

*Pullups can be scaled with jumping or banded. Let’s avoid barbell pullups in the larger classes as the rig will be most likely full.

*Burpees to a 12 inch target means, you must set up either rings over head, find a cross bar approx 12 inches above an extended hand overhead, or use an upright, and then JUMP to that 12 inch target each time with at least 1 hand touching the target.

*If raining, multiply the run by 3 and jump on the bike for 1200m ride… if low on bikes, row 500m for every 400m run

Post you back squat scores and time of 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

3 rounds for time of…

400m Run

25 Pullups

25 Bar over Burpees

25 Back Squats 115/75 (from ground)

400m Row

*If raining, multiply the run by 3 and jump on the bike for 1200m ride… if low on bikes, row 500m for every 400m run

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