Workout of the Day
AMRAP in 10 minutes
calories on the rower*
*E2MOM 20 wall ball shots
rest 2 minutes
AMRAP in 10 minutes
air assault bike calories *
*E2MOM 5 power snatches
You’ll have two scores for today’s workout; your total calories rowed at the end of workout 1 and your total calories on the bike at the end of workout 2. The order of the workouts can be switched in order to share machines in a bigger class. There are 3 suggested rep schemes for wall ball shots. You’ll want to be able to get those reps done in under a minute each round. Choose a weight for the snatches that has you working in mostly singles or sets of 2 or 3 at the most.
standard: 15 wall balls 14/10 lb., 95/65 b.
rx: 20 wall balls 20/14 lb., 135/95 lb.
sport: 25 wall balls 20/14 lb., 155/105 lb.