2.4.15 – WOD

Coach Sarah’s Endurance Program has been a great tool for many members to increase their Cardio-Vascular Endurance, improve total body stamina, become more proficient at running and rowing mechanics, put in extra specific work to help improve their overall fitness and most of all HAVE FUN!


Daily Schedule

Register for The 2015 Reebok CrossFit Open here


With a partner do 10 rounds of:
Closest to 100 meters without going over:

• loser does 5 Burpees each round

Week 5 • 2 Snatch Balance + 3 OHS x 3 sets
Start @ 65% of 1RM Snatch

Target 5 pound increase weekly

20 minute AMRAP of:
5 Power Cleans, 155/105 pounds
10 Toes to Bar
15 Wall Balls, 20/14 pounds at 10/9 foot target

Warm down:
Walk 400 meters
2 minutes L-Sit accumulation
2 rounds of:
1 minute Left splits
1 minute Right splits


Same as CrossFit

6 minute AMRAP of:
6 Alternating DB Snatches
10 Air Squats

Rest 3 minutes

5 minute AMRAP of:
100 meter Shuttle Run
5 One Arm Push Press, each side

Rest 2:30

4 minute AMRAP of:
1 Rope Climb
10 Push-ups

Rest 2 minutes

3 minute AMRAP of:
5 V-ups
5 Supermen
10 Mountain Climbers, single count

Warm down:
Same as CrossFit

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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