by Justin Quandt | Feb 21, 2014 | Endurance WoD
Session 4, Week 4 On your own 30:00 row *maintain average 2k pace for as long as possible, after that drops, row at an easy pace for the remainder of 30:00. *Note this workout is for endurance athletes only! The next time to join will be in the... by Justin Quandt | Feb 17, 2014 | Endurance WoD
Session 4, Week 4 Warm-Up: [:30 ON Burpees :30 OFF] x 4 PART 1: AMRAP10 200 m row 30 DU (60 singles) 15 KB swings Score= rounds + reps Notes: • Each 10m row= 1 rep • Swings are USA (overhead) • KB weight is your choice, should be challenging to do 15 unbroken in later... by Justin Quandt | Feb 14, 2014 | Endurance WoD
Session 4, Week 3 2 K Time Trial Goal: PR! M < 8:00 F < 9:30 *Note this workout is for endurance athletes only! The next time to join will be in the spring. by Justin Quandt | Feb 10, 2014 | Endurance WoD
3 CROSSFIT WODS + 2 ENDURANCE WORKOUTS Warm-Up: (20 jumping jacks, 15 air squats, 10 push ups , 5 pull ups) x 2 Individual workout: OTM 30 10 Kcal Row 10 Burpees Notes: • Score= total rest • Alternate movements each minute • Rest remainder of minute once compete 10... by Justin Quandt | Feb 7, 2014 | Endurance WoD
Session 4 Week 2 HALF MARATHON TEAM ROW! 21097 m completed as a team of 2 or 3. Can be partitioned out as desired. Also, can be done with a teammate at any time. Doesn’t have to be done in class to accommodate schedules. Teammates can be chosen or will be determined... by Justin Quandt | Feb 3, 2014 | Endurance WoD
Session 4 Week 2 3 CROSSFIT WODS 2 ENDURANCE WORKOUTS Warm Up: [:30 Double Unders :30 Light KB Swing] x 4 Part 1: AMRAP15 10 Burpees 12 KB Snatch (alternate each arm) 15 T2B (Modify with as toes as close to the bar) *Notes- Score is completed rounds and reps after 15...
