Thursday March 2nd
23.02.02
INTENDED STIMULUS
3-5 rounds.
~1:30 for each movement.
Higher wall-ball target.
Wall-balls in 2-3. sets.
Sets of 2+ on the pull-ups.
RX
AMRAP 15:
30 wall-ball shots (20/14 lb)(10/11 ft)
16 strict pull-ups
– Partner hangs from the pull-up bar while the other performs wall-ball shots.
– Partner holds a handstand while other performs strict pull-ups
LEVEL 2
AMRAP 15:
30 wall-ball shots (16/12 lb)(10/11 ft)
10 strict pull-ups
– Partner hangs from the pull-up bar while the other performs wall-ball shots.
– Partner holds a handstand while other performs strict pull-ups
LEVEL 1
AMRAP 15:
30 wall-ball shots (12/8 lb)(10/11 ft)
16 banded pull-ups / ring rows
– Partner hangs from the pull-up bar while the other performs wall-ball shots.
– Partner holds a handstand while other performs strict pull-ups
SKILL WORK
Post-workout:
4 rounds:
:20 med-ball Russian twists (14/20 lb)
– Rest :10
:20 handstand hold
– Rest :10
STRETCHING
2-3 sets:
:20 doorway pec stretch/side
20 banded pull-a-parts
WHITE BOARD BRIEF
Target rounds | 3-5 rounds.
This simple couplet has the small twist of a higher wall-ball target that will dramatically change how the wall-ball shots feel and partner holds
Shoot for 3-5 rounds. So scale as needed so that each movement takes ~1:30 every round.
The higher target will tax the legs and lungs more than expected. You should be able to do 8-10+ reps in the warm-up to target the stimulus of the workout.
The strict pull-ups may start strong but will fatigue quickly. Today’s goal is to maintain sets of 2+ throughout the workout so a band may be used as a scaling option.
After the workout, we’ll finish with a quick accessory couplet of core work and handstands that can be modified depending on athletes’ comfort getting upside down.
