I. Coach’s Choice
Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.
I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
5-10-15…up to 50 and back down by five reps per set.
II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.
III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)
I. Complete each rung on the ladder unbroken before moving on.
II. All the way up and down is a complete evolution.
III. Scale to three fail attempts per rung before moving onto the next task.
Post rounds completed to comments. If an evolution was completed, post time completed.
8 minute AMRAP of
5 x Medicine Ball Cleans (20/14lbs)
15 x Wallball (20/14lbs)
10 x Burpees
5 minute AMRAP of
3 x Medicine Ball Cleans (20/14lbs)
10 x Wallball (20/14lbs)
5 x Burpees
Notes: Score each AMRAP separately. Compare scores and try to beat the result from AMRAP 8 during AMRAP 5. Get some, Ninjas.
Post two scores to comments.