Speed Demon
10 min AMRAP Relay
7 Burpees onto Plate
25 Double Unders (Scaled: 50 Single Unders)
7 Wallballs
At “GO”, one team member will complete one full round of the workout. After the wallballs, he/she will run back to the start line and tag the next team member who will step up and complete a round. Continue in this fashion until 10 minutes are up.
Wallballs
Rx Men = 20# to 10’
Rx Women/Scaled Men = 14# to 10’
Scaled Women = 10# to 10’
The deadline to sign up for the In-House Throwdown will be Thursday (5/5) at 12pm. Teams will be announced shortly after to allow you time to coordinate, plan team names & outfits! If you have not yet signed up but plan to compete, please sign up HERE ASAP. Not competing but want to help out? We could use some volunteers! Please click HERE to sign up.
Skill
Rope Climbs
*Please remember leg protection!
WOD
EMOM24
Odd- 15/12 Calorie Row or Bike
Even 2-12- 1 Rope Climb
Even 14-24 40 Double Unders
ADV 2 Rope Climbs/50 Double Unders
Level 2 115,75, 12/10 Cals
Level 1 95,55, 10/8 Cals
Booty Cashout
2 Rounds, 1 minute each station
– Weighted Bridges
– Jane Fondas (switch sides at :30)
– Supermans
Conditioning Class: WOD
Tabata Assault Bike for Calories
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Row for Calories
Rest 1 minute
Tabata Double Unders
Conditioning Class: Core
Accumulate 2 minutes in L-Sit
Accumulate 2 minutes in Plank Hold
Rest as needed. Alternate between two movements as necessary.