Thursday September 14th
23.09.14
INTENDED STIMULUS
Perform 20-30+ wall-ball shots per round.
Complete 2 rope climbs in :40 or less.
Wall-ball shot load should allow for at least 10 reps unbroken.
RX
Every 2:00 for 6 rounds:
2 rope climbs
Max wall-ball shots in remaining time (20/14 lb)
– Rest 1:00 between rounds.
LEVEL 2
Every 2:00 for 6 rounds:
2 rope climbs
Max wall-ball shots in remaining time (16/12 lb)
– Rest 1:00 between rounds.
LEVEL 1
Every 2:00 for 6 rounds:
6 pull-to-stands
Max wall-ball shots in remaining time (10/6 lb)
– Rest 1:00 between rounds.
SKILL WORK
Rest, stretch, recover.
STRETCHING
2 sets:
:30 double forearm stretch
1:00 foam roll quads
WHITE BOARD BRIEF
Target | 20-30 wall-ball shots per round.
In today’s interval-style workout, get through the rope climbs quickly to give yourself as much time as possible to perform wall-ball shots.
If you go for the Rx’d number of rope climbs, you should finish by the :40 mark in order to have at least 1:00 for wall-ball shots.
Advanced athletes that can perform 2 rope climbs in less than :30 should try for one legless rope climb and one legged, but only if you can still have at least 1:00 to perform wall-ball shots.
The wall-ball shot loading should allow you to perform at least 10 reps unbroken before breaking.
After the workout, we will spend time stretching and mobilizing.
