Saturday January 14th
23.01.14
INTENDED STIMULUS
2:00-3:00 per round.
Use a deadlift weight that can be finished in 2 sets or less.
Complete the burpee pull-ups in under 1:00.
Burpee pull-ups require athletes to start from a full hang and complete a strict or kipping pull-up. Jumping into the pull-up is considered scaling.
RX
6 rounds for time:
20/18 calorie row
10 deadlift (225/155 lb)
5 burpee pull-ups
– Alternate movements with your partner
LEVEL 2
6 rounds for time:
20/18 calorie row
10 deadlift (155/105 lb)
5 burpee pull-ups
– Alternate movements with your partner
LEVEL 1
6 rounds for time:
15/12 calorie row
10 deadlift (105/75 lb)
10 burpee jumping pull-ups
– Alternate movements with your partner
SKILL WORK
Post-workout:
1 set:
100 AbMat sit-ups
– Perform the first 50 reps as fast as possible.
STRETCHING
2:00 foam roll lower back
2:00 foam roll upper back
WHITE BOARD BRIEF
Target time | 2:00-3:00 per round
Set yourself up to maintain a quick pace throughout each round, even if you slow down across the entire workout.
Row at a pace that allows you to finish quickly and allow your partner to start the deadlifts.
The deadlift weight should allow you to complete consecutive sets of 5-10 reps with :05-:10 rest in between sets.
We have a post-workout, focus on the sit-ups; perform 50 as fast as possible, and then the remaining 50 slowly, without the assistance of your arms.
