Endurance WODs
This program focuses on core strength, cardiovascular endurance and strength endurance.
Jan 20
Partner, 3 rounds for time of:
100 Wall Balls, 20/14 lbs
100 Kettlebell Swings, 53/35 lbs
100 PVC Sit Ups
Jan 21
5 rounds, 5 mins each, for max reps of:
30/22 Row Calories
20 Wall Balls, 20/14 lbs
20 Kettlebell Goblet Squats, 53/35 lbs
max reps in remaining time Burpees
Rest 2 mins
Jan 22
Complete as many rounds as possible in 30 mins of:
10 Bike Calories
15 Dumbbell Floor Press, 35/25 lbs
30 AbMat Sit-ups
60 Double Unders
Jan 23
For time:
Row, 1000/900 m
150 Double Unders
15 Sandbag Squats, 100/80 lbs
Run, 1 mi
15 Sandbag Squats, 100/80 lbs
150 Double Unders
Row, 1000/900 m
Jan 24
For time:
10 rounds of:
8 Double Dumbbell Hang Snatches, 35/25 lbs
10 Alternating Dumbbell Renegade Rows, 35/25 lbs
-- then --
Rest 3 mins
-- then --
10 rounds of:
8 Double Dumbbell Hang Clean & Jerks, 35/25 lbs
10 Push-ups
Jan 25