Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check in on Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.
7pm Mobility with Coach Cara: Full Body Recovery Post WOD. Recover faster, smarter & prevent soreness from head to toe with the Mobility Ball, Barbell & Foam Roller. Free up chronic tightness with some smashing.
A. Conventional Deadlift: 8 sets, Week 2.
All reps with pace: 2220
(2 seconds up, 2 second hold in full extension, 2 seconds down, touch and go)
40%x3
50%x3
60%x3
70%x3
75%x3
83%x3x3
*The working sets are 3% higher this week compared to last week’s 80%. If you were able to complete last weeks efforts with the strict pace at 80%, add 3% to your working sets. Next week we will up it to 86%!
B. 4 Rounds: 45 ON/ 15 OFF
Row for calories
Dynamic Pushups, 45/25lb plates
Toes to bar
Lateral Hurdle Hops 20″
Rest
*Recording total reps over 4 rounds. 1 big number.
C. Bonus Round: Optional
3 Rounds, not for time
Elevated Ring rows with pace 2120 X 1 minute
Med Ball Twists 10/6lbs X 1 minute
Rest as needed between rounds.
Coach Mark’s Endurance Workshop.
Coach Mark’s Endurance Workshop. “Pistol Drill”