Please remember Friday at 4:30pm is our first Endurance WOD. (The WOD is posted below – if you can’t attend the class you can still do this WOD on your own.)
Also note that the 6:30pm class on Fridays is now for Advanced athletes only. Please attend the 5:30pm WOD if you are a Beginner or Intermediate athlete and you want to get an evening WOD in! (The 6:30pm class on Fridays has historically been a slow class; we hope this does not inconvenience anyone too much.)
Strength: Deadlift – working percentages off your 3-rep max: 5 reps @ 75%, 5 reps @80%, 5 reps at 85%
Then, “Annie”
For time, 50-40-30-20 and 10 rep rounds of:
- Double-unders
- Sit-ups
Check out your score from the last time we did this WOD.
Beginners: If you do not have your double-unders, do at least 10 DU attempts each round then double the jump rope ropes reps as single-unders
Endurance WOD
Warm up: Group 800m slow jog and then a few minutes of individual stretching.
Then, AMRAP in 35 minutes of:
- Run 400m
- Run 800m
Rest exactly 1 minute in between each run.
Effort should be around 75-80% of Max Effort.
Shoot to keep all the 400s within 5 seconds deviation of each other (either way) and the 800s within 10 seconds of each other (either way).
