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COTD NOTE:
First 10m will be as a group. The last 2 parts are done solo – you will need your watch or phone for individual times. Once you complete your first sprint, remember that time as you can add it to your individual score board.
CONDITIONING RX
EMOTM10: 1 Burpee, 3 pullups, 7 wallballs
Then immediately
4x100m sprints – 30s rest between each individually.
Then immediately AMRAP2 [1 burpee, 3 pullups, 7 wallball]
Score is your final amrap total reps. I.e. if you get through it 3 times in the 2 minutes, it would be a score of 33.
CONDITIONING 101
EMOTM10: 1 Burpee, 3 ring rows, 7 wall squats
Then immediately
2x100m sprints – 30s rest between each individually.
Then immediately AMRAP2 [1 burpee, 3 ring rows, 7 wallball squats]
Score is your final amrap total reps. I.e. if you get through it 3 times in the 2 minutes, it would be a score of 33.
CONDITIONING +
EMOTM10: 1 Burpee, 3 muscle ups, 7 wallballs (20/14)
Then immediately
4x100m sprints – 30s rest between each individually. During your rest, you will be holding a plank.
Then immediately AMRAP2 [1 burpee, 3 muscle ups, 7 wallball]
Score is your final amrap total reps. I.e. if you get through it 3 times in the 2 minutes, it would be a score of 33.
CASH-OUT (OPTIONAL IF YOU HAVE TIME END OF CLASS)
5m Double Under Practice