6/23/16
NO WHITEBOARD THURSDAY!
“ALL OUT Interval Work”
*Note: For each round of the workouts athletes will rest for the remaining time left in the 3:00 time cap. No carrying over of reps. No holding back!
A) 9:00 CLOCK!
Complete 1 round of the following AFAP in 3:00 (3R Total):
E: 200 M Sprint + 75 Dubs
RX: 200 M Sprint + 55 Dubs
SCALED: 200 M Sprint + 45 Dubs (30 Dub-A or 125 Singles)
REST 3:00!
B) 9:00 CLOCK!
Complete 1 round of the following AFAP in 3:00 (3R Total):
E:
Parking Lot “MB” Run #50/30
3 Bar MU
8 TTB
8 (Total) Alt. Pistol Squats
RX:
20 Split Jump Lunges
8/6 C2B Pull Ups
8 TTB
Parking Lot “MB” Run #40/20
SCALED:
Parking Lot “MB” Run #30/15
20 Split Jump Lunges (16 Alt. Lunges)
8 Pull Ups (8 Jumping Pull Ups, 10 Banded Pull Ups, 8 C2G Walk Outs)
6 TTR (8 TTR-A, 12 Hanging Knee Raises or 12 Double Knee Hugs)
C) 9:00 CLOCK!
Complete 1 round the following AFAP in 3:00 (3R Total):
E: 35/32 Calorie Row (4)
RX: 30/27 Calorie Row (4)
SCALED: 28/25 Calorie Row (4)
Note: Athletes must reset the rower to 0 at the start of each round.