COTD NOTE:
You have 4 stations – :90s at each station with :20s to rotate between each. The rotation isn’t bojangle hour – get to your next station and get ready to work 🙂 You will rotate through the circuit twice – your score is your [total calories on row – missed reps] as well as your 400m time – 400m time is one lap around turf field AND one 100y length.
HOW TO: Wallballs:
View our basic 101 how to – click the link here and find “How to: Wallballs”.
We will be absolutely killing these next week – form will be perfect. I have a list of problem exercises that will be fixed 🙂 Love yall
CONDITIONING RX
:90s Rounds – 2x Through
:20s Rest between stations – fail to complete reps and each rep is minus 1 calorie on score
Row Calories
Complete 40 Walking Lunges
(Hug a MB or WB if possible)
Complete 40 Ring Rows
(Choose a challenging position)
Complete 30 WB Cleans
Then after 2x Through
Run 400 for time
CONDITIONING 101
:90s Rounds – 2x Through
:20s Rest between stations – fail to complete reps and each rep is minus 1 calorie on score
Row Calories
Complete 20 Walking Lunges
(Hug a MB or WB if possible)
Complete 20 Ring Rows
(Choose a challenging position)
Complete 15 WB Cleans
Then after 2x Through
Run 200 for time
CONDITIONING +
:90s Rounds – 2x Through
:20s Rest between stations – fail to complete reps and each rep is minus 1 calorie on score
Row Calories
Complete 40 Walking Lunges
(30/20 MB)
Complete 40 Ring Rows
(Legs Straight, Ropes Vertical)
Complete 30 WB Cleans
(20/14)
Then after 2x Through
Run 400 for time
CASH-OUT (OPTIONAL IF YOU HAVE TIME END OF CLASS)
2 Rounds
10 Reverse Hyper
30 Ring Pullups
10 LR Lateral Band Walk