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Weekly WODs: October 15 – 21, 2012

October 14, 2012


The weather still looks good, so we’ll keep up the outside running. Endurance will meet Tuesday at the Barry and Lakeshore Drive location at 7:00 p.m. Workout will be scaled for anyone new to endurance.

We’ll start with a quality warm-up. We’ll looking at a full 100% effort on the mile. After the mile we will fully recover before beginning the WOD. For all run, in each round, maintain a faster pace than your 1 mile TT.

1 mile run for time
3 min rest

3 rounds
800 meter run, 60 sec rest
400 meter run
2 min rest


Endurance will meet at the box at 7 p.m.


“25 min AMRAP”
100 m row
2 burpees
2 Wall Balls
2 two count flutter kicks
2 ab mats
Rest 30 secs
200 m row
4 burpees
4 wall balls
4 two count flutter kicks
4 ab mats
Rest 30 secs
300 m row
6 burpees
6 wall balls
6 two count flutter kicks
6 ab mats
Rest 30 seconds
Increase 100 meters each round, and 2 reps per exercise. See how far you can get into the AMRAP.


Frank Lloyd Wright Races 5k or 10k – the 5k has sold out, but there are still spots available for the 10k. Come out and join us in Oak Park for some running fun.

“On your own WOD”
8k for time


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