Conditioning: Challenge time!!!
For total Max Calories
1 min Ski Erg
Rest 20 Seconds
1 Min Row
Rest 20 Seconds
1 min Assault Bike
rest 20 seconds
800m Run
You will get a total score of calories completed (Calories stop as soon as clock says rest, no rollovers counted). Take this score and divide by half of your body weight to get power coefficient. I.e. my score was 97 calories. I weigh 200 lbs so 97/100= 0.97 coefficient (must weigh yourself in gym with coach present to verify weight). Guy and girl with highest coefficient will win their choice of a BWCF decal or 5 free punches on fitaid card! Let's see who's willing to suffer today :)
"Queen Kong"
3 RFT with 8 min cap
10 Deadlift (225/155... add 50/30 lbs each round)
5 Ring Muscle Ups
RX: Must Complete 27 Reps
FrameWork: Deadlifts start at 155/105 and add 30/20 lbs each round. Sub in hardest pulling movement (Bar Muscle Up, Chest to Bar, Pull-up, Banded Pull-Up)
LeanFit: 8 min AMRAP of 10 cal row, 10 DB box Step Overs (60/40 lbs)
