Wednesday August 23rd
23.08.23
INTENDED STIMULUS
30+ reps in the first AMRAP.
36+ reps in the second AMRAP.
84+ reps in the third AMRAP.
Loading and lower reps should allow for maintaining unbroken sets.
RX
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (20/14 lb)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (20/14 lb)
9 box jump-overs (24/20 in)
LEVEL 2
For reps:
AMRAP 2:
Knees-to-armpits
– Rest 1:00
AMRAP 4:
5 knees-to-armpits
7 wall-ball shots (16/10 lb)
– Rest 2:00
AMRAP 6:
5 knees-to-armpits
7 wall-ball shots (16/10 lb)
9 box jump-overs (20/18 in)
LEVEL 1
For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00
AMRAP 4:
5 hanging knee raises
7 wall-ball shots (10/6 lb)
– Rest 2:00
AMRAP 6:
5 hanging knee raises
7 wall-ball shots (10/6 lb)
9 box step-overs (18/12 in)
SKILL WORK
Pre-workout:
4 sets:
10 med-ball cleans
STRETCHING
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
WHITE BOARD BRIEF
Target reps | 150+ reps.
In today’s workout, each AMRAP builds off of the previous for a fun rep scheme we don’t see often.
Given the relatively short amount of time and small number of reps in each AMRAP, there should be no “gaming” of this workout. Push the pedal to the floor and try to get as many reps as possible.
Choose movement variations that allow you to keep moving and perform all sets unbroken.
The goal in the first AMRAP is to perform at least 30 reps.
The goal in the second AMRAP is to perform at least 3 rounds (36+ reps).
The goal in the third AMRAP is to perform at least 4 rounds (84+ reps).
