Thursday August 17th
23.08.17
INTENDED STIMULUS
Finish in less than 10:00. Advanced athletes may go sub 5:00.
Complete the thrusters in 1-3 sets and 1:30 or less (Rounds of 21 and 15).
Perform the first set of rope climbs in under 1:30.
RX
For time:
21 thrusters (95/65 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
LEVEL 2
For time:
21 thrusters (75/55 lb)
1 rope climb
15 thrusters
1 rope climb
9 thrusters
1 rope climb
LEVEL 1
For time:
21 thrusters (45/35 lb)
6 rope pull-to-stands
15 thrusters
4 rope pull-to-stands
9 thrusters
2 rope pull-to-stand
SKILL WORK
Post-workout:
Accumulate:
2:00 L-sit hold
– Scale to complete in sets of :15 or more.
STRETCHING
2 sets:
:30 Cossack squat stretch/leg
:30 double-forearm stretch
WHITE BOARD BRIEF
Target time | 6:00-9:00. All athletes finished under 10:00.
Today’s workout is a twist on the 2016 regional event number 7 with regular rope climbs in place of the legless rope climbs. This workout also introduces some high-skill gymnastics into the week.
Some of you can finish today’s workout in under 5:00.
The loading for the thruster should allow you to complete each set of thrusters in 3 sets or less.
If you want to perform the Rx’d number of climbs, that first set should be done in 1:30 or less.
After the workout, we will accumulate time in an L-Sit.
