Sprints:
100m Run
Rest 30 seconds
500m Bike
Rest 1:00
200m Run
Rest 30 seconds
500m Bike
Rest 1:00
Run 300m
Rest 1:00
Bike 500m
Rest 2:00
Run 400m
Rest 1:00
Bike 500m
For Total Time
Metcon:
200 Double Unders
100 Shoulder-2-Overhead (75/53)
50 Toes-2-Bar
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
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Sprints:
13:32
Metcon:
18:45 rx
Really enjoyed the sprints. It was a nice combo. Bike didn’t wear your legs out but kept them warm for the runs and the runs were a nice distant each round.
12:51 sprints
17:07 Rx
Sprints 14:23
Metcon: 19:07 mod
Got frustrated on DU did 40ish the first 100 and finished up w singles. The second 100 did all DU and 50 extra.
S2OH 43# ~45% 1rm thruster
Practice kipping and did knees 2 chest to practice for comp. 10 rounds of 5 controlled k2c the kipping felt so much better