Friday March 31st
23.03.31
INTENDED STIMULUS
10:00-15:00.
Continuous/unbroken reps while jumping and touching the target.
Supermans in 2 sets or less.
Ring rows in 3 sets or less.
RX
For time:
21-18-15-12-9:
Jumps-to-target (12/10 in)
Weighted Supermans (15/10 lb)
Ring rows to parallel
LEVEL 2
For time:
21-18-15-12-9:
Jumps-to-target (10/8 in)
Weighted Supermans (10/5 lb)
Ring rows
– Place feet two steps in front of the rings on ring rows.
LEVEL 1
For time:
18-15-12-9:
Jumps-to-target (6/4 in)
Supermans
Ring rows
– Place feet two steps behind the rings on ring rows.
SKILL WORK
Post-workout:
Accumulate:
20 skin-the-cats on rings
STRETCHING
2 sets:
30 banded pull-a-parts
:30 wrist extension stretch/arm
WHITE BOARD BRIEF
Target time | 10:00-15:00.
This 5-round workout of descending reps is an unconventional mix of gymnastics movements.
The jumps-to-target should mimic jumping rope, but with a higher jump and an object to touch overhead.
Complete the supermans quickly in 2-3 sets.
The rows will be the biggest challenge and should force breaks that are between :10-:15. The feet should be elevated such that the torso is parallel, but foot placement can be adjusted so that every round is completed in 3 sets or less.
