March 8, 2020 – Coastal Endurance

March 8, 2020 – Coastal Endurance

Option A:
– Attack these 8 minute blocks
– Set 1 & 2 should be held at the same pace. Should be no drop off
– Use the same paces as last week's 6min blocks
– Should be moving at a high but repeatable effort throughout
– Don't get sloppy towards the end of your 8min bouts
– If you would like to 'shuffle' the order of movements, complete your WEAKEST movement first.

Option B:
– Using this as 'active recovery' work
– Move at a conversational pace (65-70%)
– Should never be out of breath or getting sloppy with your movement

A. AMRAP8:

AMRAP8:
4min Max Cals AB
4mins of:
8 Air Squats
4 Burpees
Scoring: Reps (higher is better)
–Rest 2mins–

B. AMRAP8:

AMRAP8:
4min Max Cals Row
4mins of:
5/5 KB Snatch @light/mod load
10 Box Jumps/Step Ups @24/20"
Scoring: Reps (higher is better)
–Rest 2mins–

C. AMRAP8:

AMRAP8:
4min Max Cals Ski/Run
4mins of:
30/15 SU/DU
10 Alt Lunges
Scoring: Reps (higher is better)
–Rest 2mins–

D. AMRAP8:

AMRAP8:
4min Max Cals AB
4mins of:
8 Air Squats
4 Burpees
Scoring: Reps (higher is better)
–Rest 2mins–

E. AMRAP8:

AMRAP8:
4min Max Cals Row
4mins of:
5/5 KB Snatch @light/mod load
10 Box Jumps/Step Ups @24/20"
Scoring: Reps (higher is better)
–Rest 2mins–

F. AMRAP8:

AMRAP8:
4min Max Cals Ski/Run
4mins of:
30/15 SU/DU
10 Alt Lunges
Scoring: Reps (higher is better)

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