3/12/19 – WCE02 AND BSPWK3CHALLENGE

WARMUP
6x Worlds Greatest Stretch
10x Roll Over to V-Sit
:90s Laps

This workout will test your ability to endure and recover - a huge part of endurance training. The 300y Sprint is a common conditioning workout among Rugby Teams for Conditioning - doing many bouts is not uncommon. This workout is in Todd Millers Honor.

Todd was pronounced "brain dead" shortly after 10am on the morning of March 9,2008. Later that same day, the phone rang in the homes of 6 people...and their lives just as mine, were about to change forever. In death as in life, Todd continued to be "a gift of joy" even to strangers. To Joe, he gave his liver, to Michael he gave his kidney and pancreas, to David he gave his lungs, to Jerome he gave his beautiful, magnificent heart, to Charles he gave the gift of sight and to a woman I never met, he gave his other kidney. All are doing well still today. BE LIKE TODD PLEASE BE AN ORGAN DONOR.

Part 1 is for the BSP Challenge (and part of our Work Capacity/Endurance Program). Part 2 is only for our Work Capacity/Endurance Program and NOT part of the competition scoring.

RULES:
300y Intervals: 100 (TURN) 100 (TURN) 50 (TURN) 50 (REST). Rest exactly half the time (or more). No jumping the gun.

SCORE: Total Amount of Sprints Completed

1 points 125 - 132
2 points 117 - 124
3 points 109 - 116
4 points 101 - 108
5 points 93 - 100
6 points 85 - 92
7 points 75 - 84
8 points 67 - 74
9 points 59 - 66
10 points < 58

12m AMRAP
300y Intervals
You will be busting ASS to work the 300. Once you reach the 300y mark, rest  half the time it took you to do it.

Following the AMRAP, head inside (:90s transition) and perform a partner 8m AMRAP
:20s Assault Bike SPRINT
Rest :20s
15 KB Swings (26/35/53)(18/26/35)
Rest :20s
Rest the time needed to complete a full :20s Sprint - get someone who is of similar work capacity as you.

Each Round must be completed within :20s of the next. Your partner will be responsible for keeping track of your time. If you finish within :20s, earn a point.

Scores