Wednesday September 20th
23.09.20
INTENDED STIMULUS
11:00-15:00.
Toes-to-bar in sets of 5+ before breaking.
Continuous movement during the wall walks.
One person works at a time while the other rests.
RX
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
LEVEL 2
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
LEVEL 1
3 rounds for time with a partner:
40 hanging knee raises
16 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.
SKILL WORK
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.
STRETCHING
1:00 banded shoulder stretch/side
1:00 foam roll lats/side
WHITE BOARD BRIEF
Target Time | 11:00-15:00.
This gymnastics couplet has one partner working at a time to get through the three rounds as fast as possible.
The toes-to-bars must be done in sets of 5 or more; scale to knees-to-armpits or hanging knee raises if you are unable to maintain the kip.
There should never be more than :05 of rest on the floor between wall walk reps. Partners may switch after completing 2 or more reps.
For anyone unable to ascend the wall, shorten the range of motion or substitute inchworms. All others should strategize accordingly or reduce their volume to 3 or 4 reps/round.
Each round should take between 3:00-5:00; adjust the movements as needed to complete the first round in under 4:00 to account for fatigue.
