W.O.D. and Endurance Tuesday 7/17/18

16
Jul

W.O.D. and Endurance Tuesday 7/17/18

*Reminder – 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.

Conditioning WOD – 35 minutes

*Coaches – consider starting athletes at different movements to accommodate boxes and dumbbells in larger classes.  Also consider lining boxes on out skirts of main floor area, mostly away from rig, and then based on how large the class is, making a dumbbell area.

As many rounds + reps as possible in 18 minutes of…
16 Box Overs 24/20
14 Single Arm DB Jerks 50/35 (7 each side)
12 Hang Squat Cleans 115/75
10 Toes to Bar

Rest 3 minutes then…

Complete core work (not for time)…

40 AbMat Situps
30 Russian Twists
20 Good Mornings w/ barbell 45/35

*Situps – form diamond with legs with bottom of feet touching.  Lean back and touch sholder blades, then up and touch toes = 1 rep

*Russian twists – While body is at 45 degree angle, place hands in praying position and twist torso (not move arms) and touch elbow on each side

Post total rounds + reps achieved and check mark if you completed the core work!

CFR ENDURANCE WOD – 35 MIN CAP

*Coaches- consider starting endurance the same time as the daily class with a running 35 minute clock

Climb the ladder as high as possible in 35 minutes of…

2,4,6,8,10,12… and so on, adding 2 reps to each movement as you go!

Box Overs 24/20
Shoulder to Overhead 75/55
Hang Squat Cleans 75/55
Toes to Bar

*After each round you must run a 200m

Post how high you achieved on the ladder!

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