I. Row 500m / Jumprope x 2:00
II. Coach’s Choice
Impact/Focus: Flight Simulator(s)
Complete one of the following pyramid rep schemes of Double-unders for time. There will be a 12:00 Incentive Time Cap.
I. Scaled Single-unders x
II. Scaled Double-unders x
III. Rx Double-unders x
IV. Rx+ Double-unders x
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scaled to three fail attempts per rung before moving onto the next task.
Post rounds completed to comments.
For time, versus an 18:00 Time Cap, of:
10 Rounds of the couplet/rep scheme below;
10-9-8-7-6-5-4-3-2-1 reps of
Dumbbell Devil’s Press (30-35lb/15-25lb DB Pairs)
20-18-16-14-12-10-8-6-4-2 reps of
Run 400m to finish.
Notes: This reads as Run 400m, Round 1 of 10 x DB Devil’s Press + 20 x Wallball / Then 9 x DB Devil’s Press + 18 x Wallball / until clearing through 1 x DB Devil’s Press + 2 x Wallball and finishing with a final Run effort.
A Scaled example of today’s training would be as follows (adjust weights/volumes additionally as needed)
Five Rounds of the couplet below as follows;
10-8-6-4-2 x DB Devil’s Press
20-16-12-8-4 x Wallball
Run 200m-400m to finish.
Post scores to comments.