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“Moat Day” (2 Rounds for time)

“Moat Day”

On the Minute x 20:

Minute 1: 15 Wallballs

Minute 2: 15/12 Calorie Row (12/9 Bike)

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10#, 10/8′, 12/10 Cal

60+-10/6#, 10/8′, 10/8 Cal

Basics-5 WB, 5 Cals
DESCRIPTION

This workout will see us alternating between 1 Round of 15 WallBalls and Calories on the Rower or Bike.

You will begin the workout by completing 15 Wall Balls. Choose reps that will allow you to complete this in :45 or less when fresh.

On the next minute you will accumulate the given number of calories on either the rower or bike.

Choose calories that will allow you to finish this station in :45 or less.

You will continue to alternate between Wall Balls and Calories for 20 min.

The score for this workout will be the slowest time for the Wall Balls and the slowest time for your Row/Bike

-OR-

“GOAT” (No Measure)

“Goat Day”

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

Practice Example:

On the Minute x 20:

Odd Minutes: 45 Seconds Double Under Practice

Even Minutes: 5-10 Handstand Push-ups

Cardio Example:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

RX+