Team W.O.D. and Endurance Tuesday 11/20/18

19
Nov

Team W.O.D. and Endurance Tuesday 11/20/18

Demo/Technique video of the Ski Erg

Click here – https://www.concept2.com/skierg/training/technique-video

*Reminder – Although today the endurance will be the same as the daily WOD, 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.

Team Conditioning AND Endurance WOD – 25 minutes

Teams of 2 complete as many rounds + reps as possible in 25 minutes of…

*Split reps however desired

*Coaches- if more than 10 teams please split teams up evenly starting at different movements to keep ski ergs and bike from cluttering

40 Calorie Ski erg

40 Line touches of Single Arm Farmers Carry 70/55 (cones 24 ft apart)

40 KB Swings 70/55

40 Single Arm DB Shoulder to Overhead 50/35

40 Calorie Bike

*On farmers carry, you will grab a single KB in one hand of your choice and walk back and forth touching the lines of where the cones are placed, going up and back until 40 lengths are completed – Coaches please set up cones on both sides of the gym in the center of the floor allowing room for dumbbell shoulder to overhead and KB Swings on the perimeter of the gym as needed

*On DB overhead you may use the right or left arm, your choice.  DO NOT DROP THE DBs!  Please set them down when finished.

*If uneven amount of athletes, teams of 1 may either join another team of 2 and shadow one of the athletes, working while they work, resting while they rest OR do the workout solo by completing 30 seconds of max effort work, then resting 30 seconds for 25 minutes, imitating the team interval format.

Post total rounds + reps achieved!

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