Thursday, July 23
announcements:
Your membership includes a subscription to the Beyond the Whiteboard website and app. This allows you to track your lifts, workouts, and performance over time. It automatically loads our workouts in the app, identifies areas of growth you may need to work on, and can track nutrition and other aspects. I think this is a great tool for your fitness and wellness toolbox. If you’d like to try it out, access the website or download the app. The code for free access for Pisgah members is PISG239. Let me know what you think!
rx
5 rounds for time:
25/30-cal row
30 AbMat sit-ups
Score: Total time
intermediate
4 rounds for time:
25/30-cal row
30 AbMat sit-ups
Score: Total time
beginner
3 rounds for time:
25/30-cal row
20 AbMat sit-ups
Score: Total time
Intended Stimulus
12:00-18:00.
Row and sit-ups each in under 2:00.
Minimal movement interference; push hard on both movements.
Videos:
Skill Work
Pre-workout skill
EMOM 8:
3-5 strict toes-to-bars