22.07.02

INTENDED STIMULUS

Complete the run in 9:00 or less.

Finish 3+ rounds of the AMRAP following the run.

Perform unbroken KB deadlifts in each round of the AMRAP.

RX

On a 14:00 clock:
1,600-m run
AMRAP in the remaining time:
10 double KB deadlifts (53/44 lb)
20 sit-ups

LEVEL 2

On a 14:00 clock:
1,400-m run
AMRAP in the remaining time:
10 double KB deadlifts (44/35 lb)
20 sit-ups

LEVEL 1

On a 14:00 clock:
1200-m run
AMRAP in the remaining time:
10 double KB deadlifts (26/18 lb)
20 sit-ups

SKILL WORK

Post-workout:
1 set:
Max double-KB farmers hold
– Use the KB’s you used in the workout.

STRETCHING

Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side

WHITE BOARD BRIEF

Target rounds/reps | 3+ rounds

Today’s workout is like two workouts in one. You only get as much time on the AMRAP as it takes you to finish the mile run.

Our goal today is to have at least 5:00 to perform the AMRAP following the run. So, if you know it is going to take you longer than 9:00 to complete the run, adjust the distance prior to starting.

We want to try and get as many people as possible running in some capacity, however, if we need to scale we should look to bike, row, or ski.

When we get to the AMRAP, our goal should be to complete 3+ rounds. To do this, we need to move quickly through the 30-reps and not use the sit-ups as a “rest”. Use your arms to gain momentum and keep the sit-ups as speedy as possible. Twenty sit-ups should not take more than 1:00 to complete.

The deadlifts in the workout should be completed with a weight that we can hang on to for ten unbroken reps in every round.

After today’s workout, we have some fun skill work to test our grip strength and stamina.