Wednesday, August 19
rx
3 rounds for time:
30 GHD sit-ups
30 med-ball box step-ups (20/24 in) (14/20 lb)
400-m med-ball run
Score: Total time
intermediate
3 rounds for time:
20 GHD sit-ups to parallel
30 med-ball box step-ups (20/24 in) (10/14 lb)
400-m med-ball run
Score: Total time
beginner
3 rounds for time:
20 sit-ups
20 med-ball box step-ups (12 in) (6/10 lb)
200-m run
Score: Total time
Intended Stimulus
18:00-24:00; advanced athletes closer to 16:00.
Longer grunt-style effort.
Each round in 8:00 or faster.
Light med ball; unbroken reps.
Hold the ball any way for the step-ups and run.
Videos
Skill Work
Rest, stretch, recover.