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Endurance Training 2016 Week 1

    Home Workout of Day (WOD) Endurance WOD Endurance Training 2016 Week 1
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    Endurance Training 2016 Week 1

    By donald-oh | Endurance WOD, Workout of Day (WOD) | Comments are Closed | 3 April, 2016 | 0

    Day 1

    Run 1 Mile, Rest 3 minutes, run 800 meters, rest 2 minutes, run 2×400 with 1 minute rest between.  Find your cadence increasing on each effort

    Day 2

    A. 5×5 Back squat @ 75% 1 RM
    B. 50 wall balls 300 meter row 40 wall balls 400 meter row 30 wall balls 500 meter row

    Day 3
    Complete 500 Double Unders for time.  EMOM stop and do 5 burpees

    Day 4

    A. 5×5 Deadlift @ 75% 1 RM B. 4 RFT 20 GHD Hip extensions 20 GHD sit ups 400 meter run

    Day 5

    8×200 meter row repeats. Rest 2 minutes between sets. then: 5×100 meter sprints, walking recovery

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