The Ghost

Wednesday – June 13, 2018 – 180613
Context:  Competition – Pacing for a good score and going for ‘Rx’ on benchmarks.
Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 goblet squats, 10 ‘halos’, 10 ring dips or ring push-ups, 15 jumping jacks
Mobility/Activation/Prehab: Ankle
Skill Practice Warm Up: Spend 8 minutes working on pull up and bar muscle up progressions
Strength: none
Super Set: none
Metabolic Conditioning: “The Ghost“
6 rounds, 1 min per station
Row (calories)
Burpee
Double Unders
Rest 1 min
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 350-700 reps, about 150 reps per round for men. Women: 250-600 reps, about 120 reps per round.
Compare to: February 15, 2018  BTWB – The Ghost
Coaching Tips: Even if you cannot do more than one double under at a time, consider doing this one at the ‘Performance’ (Rx) level for record keeping purposes. Make sure you get set up on the rower during the rest inerval each round. If you aren’t great at rowing and you want more burpees, start getting off before the minute is up (the same thing goes for double unders). Make sure you are using your wrists for the DUs to save your shoulders for the burpees later on.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Row p. 142, Burpee p. 415, Double Unders p. 213