Sunday September 12th

21.09.12

INTEDED STIMULUS

1.) 5+ rounds
2.) Maintain sets of :10 or more on the ring L-sit.
3.) Use the same rings for push-ups and L-sit holds.
4.) Complete the calories in 2:00 or less each round.

RX

AMRAP 20:
:30 Ring L-Sit
15 Ring Push-ups
30/24 Calorie Bike

LEVEL 2

AMRAP 20:
:15 Ring L-Sit
15 Ring Push-ups
24/18 Calorie Bike

LEVEL 1

AMRAP 20:
:20 Seated L-Sit
15 Assisted Push-ups
18/12 Calorie Bike

SKILL WORK

Accumulate:
50 Archer Ring Rows
– Every break perform 10 DB bent over rows

STRETCHING

3 Sets:
:30 Doorway Stretch/ Arm
:60 Up Dog to Down Dog

WHITE BOARD BRIEF

Target Rounds | 5+
• Like yesterday, today is a longer workout. But in today’s workout we are focused on a more moderate pace. And we are specifically focused on emphasizing practicing the higher skill components.
• It’s important you find a variation of the L-sit where you can manage holding your heels and legs as high as possible. You also want to use an L-sit option that allows you to hold in :10 intervals throughout the workout.
• The ring push-ups can be performed quickly, but you should focus on control and range of motion. The ring push-up is an excellent tool to strengthen your upper body pressing. Avoid rushing this movement, but keep in mind that when you set up for the ring push-up, you want keep your hips and feet lower than your shoulders. Adjust the difficulty of this movement by walking your feet closer to the rings.
• You will pace this workout with the bike calories. For example, if you are struggling on the gymnastic movements, move a little slower on the bike. This will help you recover for the rings. Conversely, if you feel unchallenged by the gymnastic movements, start pushing your pace on the bike.
• Post workout, we will finish with some more ring practice that helps us chase down our monthly focus on shoulder strength.