Saturday February 12th
22.02.12
INTENDED STIMULUS
Complete today’s workout in 12-15 min.
Perform the kettlebell swings unbroken.
Expect your lungs to be the limiting factor today.
Sprint and recover during today’s pre-workout session.
PARTNER WOD
RX
6 rounds for time:
10 KB swings (53/35 lb)
15 box jumps (24/20 in)
250/225-m row
LEVEL 2
6 rounds for time:
10 KB swings (44/26 lb)
15 box jumps (20/18 in)
250/225-m row
LEVEL 1
6 rounds for time:
10 KB swings (26/18 lb)
15 box step-ups (20/18 in or jumps 18/12 in)
200/150-m row
SKILL WORK
Pre-workout:
EMOM 8:
Min. 1 | Partner 1 Row for calories
Min. 2 | Partner 2 Row for calories
STRETCHING
Accumulate: 2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center
WHITE BOARD BRIEF
Target time | 7:00-10:00
Advise athletes to push the pace from the beginning. A lightning-fast round would be about 2:00. Look for most rounds to be between 2:30 and 3:00.
Athletes need to go unbroken on the kettlebell swings or it is too heavy.
A lot of time can be lost during transitions. Athletes should aim to start each movement right after the last.
Push athletes to stay in a rhythm and to stay moving during the box jumps.
We also want to see a higher stroke rate on the rower today to move at a faster pace. This will vary based on height and gender, so we’re going to figure out what the pace is for everyone during the warm-up.
