Friday: 102017 (1-3)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Monostructural: 800m Run
Gymnastic: AB Circuit (15 Hover + 15 V-Up + 15 Bicycle)
Weightlifting: 5 Bench Press (225/135#)

Post total number of rounds to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

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Tuesday: 100317 (2-2)


Warm-up:

Warm-up:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

MetCon:
3-4 RFT:

Gymnastic: Pullup
Monostructural: 800m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Thursday: 092117 (3-10)


Warm-up:

Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Monostructural/Gymnastic:
MetCon:

3 RFT:

800m Run
10-30 Walking Lunge

Post time comments:

Cool-down:
10 minute Easy Run

Monday: 082817 (1-10)


Warm-up:

Warm-up:
10 minute Easy Run

Monostructural/Gymnastic:
MetCon:
3 RFT:

50 Double Under
5-15 Ring Pushup

Post time comments:

Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride