Saturday November 13th

21.11.13

INTENDED STIMULUS

1.) 2-5 ROUNDS
2.) Avoid pacing the row and complete the row in < 4:00.
3.) Perform consistent sets of 5 or more reps on toes-to-bars.
4.) Give yourself up to 4:00 to complete all of the rope climbs.

PARTNER WOD

RX

AMRAP 20:
1000/900m Row
80 Toes-to-Bar
10 Rope Climbs 
– Alternate work and rest with a partner

LEVEL 2

AMRAP 20:
1000/900m Row
40 Toes-to-Bar
10 Rope Climbs OR 4:00 Rope Climbs
– Alternate work and rest with a partner

LEVEL 1

AMRAP 20:
700/500m Row
50 Hanging Knee Raises
20 Pull-to-Stand

SKILL WORK

Accumulate:
50 Alternating Weighted Single-Leg Squats
– or –
3 Sets x 10 DB Split Squats / Leg

STRETCHING

1:00 Pigeon Stretch / Side
1:00 Tricep Foam Roll / Side

WHITE BOARD BRIEF

Target | 2-5 ROUNDS
• Today’s workout is a moderate to high skill gymnastics endurance test. The row is meant to tire you out
for the toes-to-bars and rope climbs. You will need to use a pacing and rep strategy on those movements.
However, try not to pace the row ‚ instead push an aggressive pace throughout the row.
• If you are planning on taking on this workout Rx’d, you should have the ability to complete 12 toes-to-bars in a row while maintaining sets of 5 reps throughout. Similarly, you want to be able to complete 400m of rowing in 2:00 or less.
• Consider using a 4:00 time cap to scale the rope climbs if needed, or you can give yourself up to 10
attempts to get as high as possible on each rope climb.
• When it comes to scaling overall, lean toward the maintaining higher volume in the workout and scaling to
reduce the movement loading (for example, kipping knee raises) or the movement difficulty (for example,
scaling the rope climbs to commando pull-ups).