So I'm going to try a couple of GYM Jones WODS and mix them in with Jeanna's wods. We'll see how it goes.


POWER ENDURANCE

Workout:
3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat @ 25#
3x10 Shoulder Dislocate
Then:
Work up to Heavy OHS
Then, Later:
15 minute ROW @ Easy Pace
Then:
15 minute ROW:
6 minute (10sec Hard/50sec Active Rest) +
1 minute Rest (i.e 0 watt pace) +
4 minute ROW (10sec Hard/50sec Active Rest) +
1 minute Rest (i.e. 0 watt pace) +
3 minute ROW (Hard)
Then:
10 minute Active Rest AirDyne
Then:
20sec AirDyne "All-out" +
2:30 Active Rest
Complete Rounds until you cannot raise calorie/average watt total
Then:
Cool Down