Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (12 Rounds for time)

Option 1
Running
2 Rounds
1200m @ mile pace
rest 1 min
400m fast pace
rest 1 min
800m @ mile pace
rest 1 min
400m fast pace
Rest 3 min
Repeat 1x

Option 2
2 Rounds
1500m @ 2k pace
rest 1 min
500m fast pace
rest 1 min
1000m @ 2k pace
rest 1 min
500m fast pace
Rest 3 min
Repeat 1x

Rx+
3 Rounds

Metcon (No Measure)

Skill Work and ROMWOD

Session #2

Bitch Work

Metcon (Time)

20 TGU 53#/35#

 

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