Endurance WOD #2
Complete as many exercises within the allotted time frame. Start each round at the beginning.
Round 1: 3 min Work + 2 min Rest
Round 2: 6 min Work + 3 min Rest
Round 3: 9 min Work + 4 min Rest
Round 4: 12 min Work
20 Reps of Burpees -> Wall Balls -> Swings (75#/55#) -> KTE -> Box Jumps -> Ring Dips
Note from Dan: “All the participants in the Endurance WODs seem to have stepped their games up. I know this is only the second one but the effort and energy has been great. It is a real pleasure coaching this class. If you want these to continue after the challenge, then come and see me so I can hear your thoughts on how to impliment it into our program.”
Round 3…Look at Mike Buck.
10.8.12
25 Burpulls
50 Tuck jumps
4RFT
Great job on the burpulls!! They are no joke!
Don’t forget to start thinking of your costume for the “FREAKY 5K” 10/26 5:30pm..
10.07.12
Endurance WOD #2
Complete as many exercises within the allotted time frame. Start each round at the beginning.
Round 1: 3 min Work + 2 min Rest
Round 2: 6 min Work + 3 min Rest
Round 3: 9 min Work + 4 min Rest
Round 4: 12 min Work
20 Reps of Burpees -> Wall Balls -> Swings (75#/55#) -> KTE -> Box Jumps -> Ring Dips
Note from Dan: “All the participants in the Endurance WODs seem to have stepped their games up. I know this is only the second one but the effort and energy has been great. It is a real pleasure coaching this class. If you want these to continue after the challenge, then come and see me so I can hear your thoughts on how to impliment it into our program.”
Round 3…Look at Mike Buck.
10.06.12
Teams of 4
35 min Time Limit: Teams of 4
Complete Each Station. When Finished with all stations perform max burpees until time expires.
1) 200 Snatches (65/45)
2) 200 Box Jumps
3) 200M Sled Pulls
4) 200M Tire Flips
5) 200M Ro