Sunday November 13th
22.11.13
INTENDED STIMULUS
Fast and furious AMRAP.
Perform 6-10 rounds.
1-2 sets on the chest-to-bar pull-ups.
Keep moving on the box jumps.
RX
AMRAP 7:
7 box jumps (30/24 in)
7 chest-to-bar pull-ups
LEVEL 2
AMRAP 7:
7 box jumps (24/20 in)
7 kipping pull-ups
LEVEL 1
AMRAP 7:
7 box jumps (18/12 in)
7 ring rows
SKILL WORK
Pre-workout:
EMOM 8:
5 unbroken clean and jerks or snatches
STRETCHING
2 sets:
:45 foam roll lats/side
:45 reach, roll, lift
WHITE BOARD BRIEF
Target rounds | 6-10 rounds
Today’s workout is quick and to the point. You go around and around the merry-go-round plenty of times. Set a goal to complete a round for every minute of the workout.
Choose exercises that allow you to keep moving. complete the box jumps in less than :30 and the chest-to-bar pull-ups in 2 sets or less.
This is a great workout to come out “hot”. There is no time to “game” the workout and no reason to. On three, two, one… go, come out moving quickly and try to hang for as long as possible.
