Saturday May 13th
23.05.13
INTENDED STIMULUS
14:00-20:00 CAP.
No more than 6:00 each on pull-ups and push-ups and no more than 4:00 each on sit-ups and air squats.
Athletes who have not been doing a high volume of pull-ups and/or push-ups consistently should reduce the reps or do the 10 round of 10 reps of each version.
While most athletes will choose to break the reps up into small sets early on, encourage athletes who do not have the ability to perform 20+ push-ups and pull-ups consecutively when fresh to reduce the reps.
RX
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
LEVEL 2
10 RFT:
10 pull-ups
10 push-ups
10 sit-ups
10 squats
LEVEL 1
For time:
100 ring rows
100 box push-ups
100 sit-ups
100 squats
– Spend no more than 5:00 on each movement.
or
10 RFT of 10 of each
SKILL WORK
Rest, stretch, recover
STRETCHING
3 sets:
:45 child’s pose
:45 frog stretch
WHITE BOARD BRIEF
Target time | 14:00-20:00
This is the next benchmark workout leading up to Murph at the end of the month.
For those who did Cindy, use your results during and in the days following that workout to inform your tolerance for pull-ups and push-ups in particular for today’s workout. Those who scored less than 12 rounds should likely choose the intermediate or beginner option for today.
Most of you will likely benefit from chipping away in small sets with quick breaks from the beginning of this workout. Advanced athletes may choose to start with big sets and try to hold on. Either way, anyone performing the workout Rx’d should have the ability to complete at least 20 unbroken reps of each movement while fresh.
