10 23 17

TI Competitors – rest day

 

P

A. T(2), FT:

15 Synchro T2B

12 C&J (155/105)

Run 800m

12 C&J (155/105)

15 Synchro T2B

 

B. T(2): AMRAP [15]:

Row 40 Cals while Bike 30 Cals

4 RC or Strict Pullup work

Rest 2:00 after each round

 

F

T(2), FT:

15 T2B (total)

20 FS (135/95)

Run 600m

20 FS (135/95)

15 T2B (total)

 

B. same

 

 

 

10 20 17

The gym is closed today.  Here’s a workout you can do at home!

 

A. 4RFT:

Run 400m

15 burpees

Rest 3 min

 

B. AMRAP [7]:

10 Jumping Squats

10 Pushups

10 Situps

10 19 17

3 rds:

A1. [4] Bike casual – attempt to maintain the same RPM’s for the entire duration

A2. [1] Farmers walk casual (2×53/2×35)

A3. [2] of 0:10 Hollow Hold, 10 Hollow Rocks, 10 V-ups (or hollow to flat).  Tuck knees if too difficult.

A4. [1] Duck walk (Goblet) or OH (Barbell) Duck walk.  Each step should shift from heel to toe.

A4. [2] CS: Snow Angel x 10, ATYT x 6, Upright row x 10