Wednesday August 2nd
23.08.02
INTENDED STIMULUS
10:00-16:00.
Shoulder and midline muscular fatiguing workout.
Complete the toes-to-bar in 3 sets or less.
Complete the wall walks in 1:00 or less.
RX
10 rounds for time:
9 toes-to-bars
3 wall walks
LEVEL 2
10 rounds for time:
6 toes-to-bars
2 wall walks
LEVEL 1
10 rounds for time:
9 knees-above-hips
2 inchworm + pushup
SKILL WORK
Rest, stretch, recover
STRETCHING
3 sets:
:30 band pull-aparts
:30 child’s pose stretch
WHITE BOARD BRIEF
Target time | 10:00-16:00
9 toes-to-bar reps may not seem like a lot to some of you, but towards rounds 6, 7, 8, and 9 you will certainly start to feel them. If you’re great at toes-to-bars, attempt to go unbroken for the majority of the workout. If you struggle with this movement, break them up early so they don’t hold you back in later rounds.
Try to find a smooth and sustainable pace during the wall walks. As your shoulders fatigue, try to limit resting on the floor before beginning the next rep.
Transitions are key in this style of workout with a total of 20 transitions. The difference between :5 or :10 of rest between each movement makes for :50 added to your total time.
