Friday January 21st
22.01.21
INTENDED STIMULUS
Finish the workout in under 15:00.
Recover on the rower and push the pace on the burpee box jump-overs and legless rope climbs.
Avoid failed reps on the rope climbs.
RX
5 rounds for time:
21/18-cal. row
12 burpee box jump-overs (24/20 in)
1 legless rope climb
LEVEL 2
5 rounds for time:
21/18-cal. row
12 burpee box jump-overs (20/18 in)
1 rope climb
LEVEL 1
5 rounds for time:
15/11-cal. row
12 burpee box step-overs (20/18 in)
3 pull-to-stands
SKILL WORK
Pre-workout:
EMOM 5:
Min. 1 | 15/12-cal. row
Min. 2 | 18/15-cal. row
Min. 3 | 21/18-cal. row
Min. 4 | 18/15-cal. row
Min. 5 | 15/12-cal. row
STRETCHING
3 sets
20 banded pull-aparts
:30 wrist extension stretch / arm
WHITE BOARD BRIEF
Target time 10:00-15:00
Today’s workout is all about constant movement. The rope climb may be the only exercise that requires a few breaths prior to climbing. Other than that, you should be pushing the pace on the rower and the burpee box jump-overs.
The row should take no more than 1:30 to complete.
The goal is for everyone to be finished with all rounds in 3:00 or less. This is plenty of time, but it will encourage athletes to keep moving.
If you do not have legless rope climbs, we will discuss scaling options throughout the warm-up.
