BtWB & Endurance Track Update

Beyond the Whiteboard

We’ve made an update to BtWB to include a warmup track. Instead of including the same warmups in the individual equipment version tracks, you can now see warmups in a separate tab on your app. We originally separated warmups on their track because some days BB & DB/KB can be different than unweigthed movements. However, now we’ll just note that in the details of the main warmup track.

Endurance Track

We’ve been working with Coach Kim to develop an endurance track, with the goal of building your engine. They will be dedicated monostructrual workouts (run / row / bike) with scaling options. These will be programmed for 1-2 times a week, and will be posted at the beginning of each week - this week these workouts are on Wednesday & Friday. We recommend you replace the normal class WOD with the endurance WOD if you’re performing that workout for the day.

hWOD FOR 04/27/20

PART A - 12:00 CLOCK

3 cycles of 3:00 on / 1:00 off

20 Squat Jumps

5 x 3 pulse squat pulses

MAX Wall Sit

PART B - 7:00 AMRAP

14 Duffel Bag Power Cleans

14 Duffel Shoulder to Overheads

Score = total rounds+reps completed