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Warm-up Tabata Super slow squats Plank holds Lateral hops Tuck jumps Rig hangs Snake ups Broad jumps Skill Barbell clean Conditioning Jump for height Jump for distance Lift Barbell clean 15 lbs x2 20lbs x 2 25 lbs x 2

Box Brief: • Wayne Endurance Starts! • 1st Friday Happy Hour this week • View May Programming & Intents Conditioning 8min AMRAP 30 Ball Slams 30 Ab Mat Sit-ups – 2min Rest – 5 Rounds 1min Unilteral KB Farmers Carry (30s, ea arm) 15 KB Russian Swings 15 Calorie Assault Bike 15 KB STOH 1:00 […]

Box Brief: Weekly WOD Breakdown https://crossfitbda.com/?p=23715 Wayne Endurance Bring a Friend Week 4.23- 4.30 First Friday Happy Hour 5.4 Conditioning AMRAP 18 300m Row 15 V-Ups 200m Run 10 Push-Ups – Rest 2:00 – AMRAP 15 30 Air Squats 15 DBs Floor Press 20 Walking Lunges ((L+R=2) 10 DB Renegade Rows (L+R=2)  

Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 25 16 Cal Row 8 DB Hang Clean + Jerk Right Arm 16 V-Ups 8 DB Hang Clean + Jerk Left Arm 16 Box Jumps – 5min Rest – AMRAP 10 30s Plank Hold 30s left plank hold 30s right plank hold 10 […]

Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 18 400m Run 20 KB SDLHP 10 tuck jumps -Then- AMRAP 18 40 air squats 10 Calorie Assault Bike 10 broad jumps Intent: 36min of movment with quick transitions between modalities. Pacing is once again key, stay consistent with each rep to insure […]

Warm-up group run- coach led 800 meters, slow pace Skill double unders practice Lift back squat 2×2 light 6×4 heavy Metcon 4 AMRAP Rope Climb practice -1 minute rest- 4 AMRAP Pull up practice

Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 35 25 Double Unders (125 singles) 10 Russian KB Swings 250m Row 10 DB Push Press 25 double unders 10 Goblet squats 250 m row 10 goblet lunges Intent: Focus on breathing and not counting reps, tough task but doable. Stand up tall […]