Friday September 15th
23.09.15
INTENDED STIMULUS
6:00-10:00.
Ideally the KB swing sets are unbroken.
Athletes should keep moving on the box jump-overs, one rep at a time.
RX
3 rounds for time:
40 Russian KB swings (53/35 lb)
20 box jump-overs (24/20 in)
LEVEL 2
3 rounds for time:
40 Russian KB swings (44/26 lb)
20 box jump-overs (20/18 in)
LEVEL 1
3 rounds for time:
40 Russian KB swings (26/18 lb)
20 box step-overs (18/12 in)
SKILL WORK
Post workout:
Accumulate:
200-m single-arm DB overhead carry
– Switch arms as needed.
STRETCHING
2 sets:
:30 calf stretch/leg
:30 banded lat stretch/arm
20 banded pull-aparts
WHITE BOARD BRIEF
Target Time | 6:00-10:00
We have a fun, fast couplet today that will fatigue your legs and provide both a physical and mental challenge. Keep moving!
Shoot to get this one done in under 10:00, ideally with unbroken KB swing sets every round.
You’re likely going to want to rest on the box jump-overs, but push yourself to keep moving, one rep at a time.
We’ll take some time after the workout for a 200-m single-arm DB overhead carry.
