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DESCRIPTION

STIMULUS

This is a 9:00-12:00 workout.
A true midline festival in two couplets of descending rep schemes.

Abmat Sit-ups

90 total reps
The set of 40 should take under 1:30, the set of 30 under 1:00, and the set of 20 under :45

Russian Kettlebell Swings

90 total reps
A set of 40 should take ~:40, the set of 30 ~:30, and the set of 20 under :20

Med Ball Overhead Sit Ups

60 Total reps
30 Reps should take under a minute, 20 under :45 and 10 under :30

Barbell Good Mornings

60 Total reps
30 Reps should take under a minute, 20 under :45 and 10 under :30

EFFICIENCY TIPS

Each couplet has complimentary movements, but Abmat Sit-Ups and Russian Kettlebell Swings will interfere later with our ability to complete MB Overhead Sit Ups and Good Mornings

Come out of the start at a measured pace.

STRENGTH

Front Rack Lunges

Every 2 min

12-8-4-8-12

In Place, Alternating

12: Front Rack Lunge

8: Front Rack Lunge

4: Front Rack Lunge

8: Front Rack Lunge

12: Front Rack Lunge

WOD

“Throwing Hands (Time)

“THROWING HANDS”

For Time:

40-30-20:

Abmat Sit-ups

Russian Kettlebell Swings

Directly into…

30-20-10:

Med Ball Overhead Sit Ups

Barbell Good Mornings

14 min Time Cap

RX+-70/53#, 20/14#, 65/55#

RX-53/35#, 14/10#, 45/35#

50-59-35/26#, 10/6#, 35/25#

60+-26/18#, 10/6# 35/25#

Basics-10 of each movement,Light weight