Tuesday September 14th

21.09.14

INTENDED STIMULUS

1.) Finish the workout between 8:00-13:00.
2.) Overhead arm locked out the entire time.
3.) Push to go unbroken on the lunges in each set.
4.) Spend no more than 1:00 on the double unders in each round.

RX

5 Round For Time:
50 Double Unders /100 Single Unders
50-ft. Single-Arm Overhead Walking Lunges (50/35#)

LEVEL 2

5 Round For Time:
35 Double Unders / 100 Single Unders
50-ft. Single-Arm Overhead Walking Lunges (35/20#)

LEVEL 1

5 Round For Time:
100 Single Unders or 1:00 Double Unders/Single Unders
50-ft. Single-Arm Overhead Walking Lunges (20/10#)

SKILL WORK

On a 6:00 Clock
10 DB Windmills
5 DB Single-Arm Overhead Squat / Side

STRETCHING

2 Sets
:30 Down dog Calf Stretch / Side
:30 Standing Quad Stretch / Side

WHITE BOARD BRIEF

Target Time | 6:00-10:00
• Today’s workout is fast and furious. Both exercises are meant to be completed in 2:00- 2:30.
• Choose a weight for the DB that allows you to complete the overhead walking lunge unbroken or with one arm switch each round. It’s also important that the weight you choose allows you to keep your arm locked out while it’s overhead.
• Today is a good day to practice double unders. Look to work for 1:00 on double under attempts and then move on to the lunges. If you get too frustrated here, single unders are always an option.