2/12/14

Board 1 With a running clock: A. 12-9-6 Burpee Facing Box Jump, 20/18 7 Cal Airdyne/Row B. 9-6-3 Burpee Facing Box Jump, 20/18 8 Cal Row/Airdyne C. 6-3-1 Burpee Facing Box Jump 20/18 9 Cal Row/Airdyne Athlete 1 completes all…

With a running clock:
A. 12-9-6 Burpee Facing Box Jump, 20/18
7 Cal Airdyne/Row
B. 9-6-3 Burpee Facing Box Jump, 20/18
8 Cal Row/Airdyne
C. 6-3-1 Burpee Facing Box Jump 20/18
9 Cal Row/Airdyne

Athlete 1 completes all of “A” (the 15-12-9 and rows). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.

2. Skills
EMOMx10:
Odd: Double unders
Even:HS Hold

With a running clock:
A. 15-12-9 Burpee Facing Box Jump Overs, 24/20
10 Cal Airdyne/Row
B. 12-9-6 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.
C. 9-6-3 Burpee Facing Box Jump Overs, 24/20
150m Row after every round.
Athlete 1 completes all of “A” (the 15-12-9 and rows). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.

2. Skills
EMOMx10:
Odd: 50 Double unders
Even: HS Practice