Wednesday 181107

WHITEBOARD BRIEF

– Metcon: Today’s workout is meant to challenge you from a pacing perspective, but not from a muscular endurance perspective. The goal is to be consistent with running/bike splits. The BB Front Rack Step-ups and G20H w/plate should be completed UB.

METCON

Every 4:00 x 4 Sets:
Run 400 Meters
12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps)

Then right into:

Every 4:00 x 4 Sets:
Bike x 18/15 Calories
15 G20H w. plate (45, 25)

Then,
AMRAP 4:
KB March in Place x Max Reps

*Favor your weaker side
*1 KB in Front Rack. Alternate Sides (53, 35)
*Score = slowest split from sections 1/2.
*Athletes choice of scaling options on step-ups/G20H
*Alternate Options for Bike: 21/18 Calorie Row or 18/15 Cal Ski Erg

EXTRA CREDIT

Global Recovery Foam Rolling

By | 2018-11-01T10:55:33+00:00 November 6th, 2018|Workout of the Day|