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... by Justin Quandt | Jan 31, 2014 | Endurance WoD
Session 4, Week 1 10:00 Row 5:00 Rest 10:00 Row *Sprint 1st, 9th, 10th minute of each row period *Note this workout is for endurance athletes only! The next time to join will be in the spring. by Justin Quandt | Jan 27, 2014 | Endurance WoD
Session 4, Week 1 Warm-Up: :30 HARD :30 LIGHT x 4 Air Dyne Part 1. Baseline 500 m row 40 air squats 30 sit ups 20 push ups 10 pull ups 10:00 rest Part 2. Rowing Intervals 4:00 ON 2:00 OFF 3:00 ON 2:00 OFF 2:00 ON 2:00 OFF 1:00 ON Stroke rate= 28-30 Note meters for...
