Sprints:
Max calories biked in 15 seconds
Rest 30 seconds
Max calories rowed in 15 seconds
Rest 1:00
Max calories biked in 30 seconds
Rest 1:00
Max calories rowed in 30 seconds
Rest 2:00
Max calories biked in 45 seconds
Rest 1:30 seconds
Max calories rowed in 45 seconds
Rest 3:00
Max calories biked in 1:00
Rest 2:00
Max calories rowed in 1:00
For total calories burned
Metcon:
60-30-15 rep rounds of:
Double Unders
Sit-ups
…Rest 1:00, then…
40-20-10 rep rounds of:
Meters overhead walking lunges (55/35)
Wall-Ball Push-ups
For Time
Flexibility/Mobility:
Half Straddle – 1:30/side
Middle Straddle – 1:30
Twisted Monkey – 1:30/side
Olympic Wall Squat – 1:30
Post calories, time, and experiences to comments
52 cal. bike 49 cal row
22:17 Rx
Wowsers. So much fun by myself at 0515. 🙂
81 cals. Dont remember how many on each
Then squats w Courtnie
81 cal combined
Bike 40 cal
Row 41 cal
15:42 25# KB and single unders
42 cals row
35 cals bike
77 cals total
Metcon: ~16:38
Single unders
20lb kb
Knee PU
Hatch cycle week 5, day 1
52 cal bike
43 cal row
Those sprints weren’t fun after heavy squats
Metcon:
15:09 rx