February 9, 2016

6 minute partner chipper
a) row 20 calories
b) wall ball x 40
c) no pushup burpee x 30
d) single/ double unders x 100/60
e) kb swings x 40 (non rx weight)

 

10 minute alternating emom of :
a) wall ball 10-15
b) strict pullups 5-10


notes :
- score = total reps.
- pullup scaling = band pull-ups or strict ring rows.
- 3 minute rest after emom.

 

10 minute alternating emom of :
a) double unders x 10-50
b) kb swings (53/35) x 10-20


notes :
- practice double unders for 30 seconds if you don't have them.
- scale kb weight if needed.
- 3 minute rest after set.

 

10 minute alternating emom of :
a) calorie row x 6-12 calories
b) burpees x 6-12


notes :
- scoring = total reps.
- burpees to target = rx
- 3 minute rest after set.