Thursday, August 13

announcements

• ok, double-check THIS LINK to make sure I have your shirt and tank order correct. By Friday, please!

• Some of you, I need to know what type of tank you’d like (standard or racerback).

rx

3 rounds for time:
30 toes-to-bars
3 rope climbs (15/15 ft)
24/30-cal Echo bike

Score: Total time

intermediate

3 rounds for time:
20 toes-to-bars
2 rope climbs to (12/12 ft)
18/24-cal Echo bike

Score: Total time

beginner

3 rounds for time:
15 hanging knee raises
3 laying pull-to-stands
12/18-cal Echo bike

Score: Total time

Intended Stimulus

• 12:00-18:00.

• Each movement in 2:00 or faster.

• Grippy workout with some movement function interference.

Videos

• Rope Climb (Wrapping)

• Toe to Bar Partner Progression

Skill Work

Post-workout accessory
Accumulate:
3:00 GHD Superman hold
– Advanced athletes can add load.