Sunday January 8th
23.01.08
INTENDED STIMULUS
8:00-12:00 for each couplet.
1:30 or faster for both types of sit-ups.
2:00 or less on the bike each round.
Attack the sit-ups and pace the bike until the final round of each couplet, then burn it down!
RX
3 rounds for time:
25 sit-ups
25/20 cal. Echo bike
– Rest 2:00
3 rounds for time:
25 V-ups
25/20 cal. Echo bike
LEVEL 2
3 rounds for time:
25 sit-ups
20/16 cal. Echo bike
– Rest 2:00
3 rounds for time:
25 V-ups
20/16 cal. Echo bike
LEVEL 1
3 rounds for time:
25 sit-ups
15/10 cal. Echo bike
– Rest 2:00
3 rounds for time:
25 V-ups
15/10 cal. Echo bike
SKILL WORK
Post-workout:
3 sets:
10 single-arm KB swings/arm (eye level)
15 good mornings
STRETCHING
1:00 pigeon stretch/side
WHITE BOARD BRIEF
Target time | 8:00-12:00 for each couplet.
Closing out the week is a pair of AMRAPs that increase in difficulty.
Depending on how you feel after the thrusters and Open retest from the last two days, this can be a slower recovery workout or burner.
Regardless, the first couplet should be faster than the second and the sit-ups should always be faster than the bike.
The sit-ups should take less than 1:30 and the bike less than 2:00. Each should be reduced in volume to meet that stimulus.
