If you are interested in the Endurance track, use these Endurance WODs:
EWOD 1: Short Intervals
3 rounds (9 total runs):
100m run
200m run
400m run
Use a 1:1 run:rest ratio. If your 100m takes 18 seconds, then rest 18 seconds before beginning your 200m. If that is 35 seconds, then rest 35 seconds before your 400m, and so on.
Record slowest and fastest time on each of the three distances.
EWOD 2: Long Intervals
3 rounds, each for time:
Run 800m
Rest 2:00
Hold splits within 3-5 seconds
135# Thruster, 15 reps
Run 200m
95# Thruster, 20 reps
Run 400m
65# Thruster, 30 reps
Run 800m
Scale, if necessary. Post time to comments.
Complete 5 Rounds:
Max rep. push-ups
Max rep. pull-ups
Post total push-ups and pull-ups to comments.
Every minute on the minute for 12 minutes:
2 Squat Cleans @ 80% 1RM
Buy-in: 50 pistol rolls (25 each leg) or candlestick rolls
Team WOD:
In teams of five: Each team must complete a total of 555 reps of push-ups or mountain climbers. In a straight line longwise on the gym floor, position two teammates on one end of the b-ball court, three on the other, numbered from one end to the other: 2,3/1,5,4. People will move through these exercises: 1 = walking lunges lengthwise across gym floor; to 2 = push-ups, to 3 = plank hold; from there do broad jumps back lengthwise across gym floor; to 4 = mountain climbers; to 5 = hold a plate overhead, 25/10 lbs … and then back to 1 = walking lunges. Everyone rotates as soon as the person lunging or broad jumping makes it to the purple stripe. Accumulate push-up and mountain-climber reps as a team as you cycle through partners. If person holding the plate lowers the plate, the mountain climbers don’t count; if person holding plank drops to the floor, the push-ups don’t count. When team has 555 reps, call “time”!
Post thoughts to comments.
