CFO Class: MetCon 3 rounds for time of: 30 Push-ups 30 Pull-ups 10 Strict handstand push-ups 10 Bar muscle ups Back quickly to a gymnastics focus. At first glance this looks like an “easier” version of Saturday. What we should expect however, is not an easier workout but a different stimulus. Rounds should go by quickly in this workout as opposed to saturday, making it difficult to hang on and push the pace. Athletes are encouraged to break often and early to not just make it to the end of this workout, but to push the pace in the end. |
Endurance Rowing total distance: 5 km @ moderate to high intensity 2 rounds 750m @RPE 9/10 250m @RPE 5/10 500m @RPE 9/10 500m @RPE 5/10 1000m @RPE 9/10 |
Strength Endurance 5 x 15 Thrusters 2min rest |
Shoulder Accessory 100 band lat pull dwns 100 band pull aparts 100 Ring rows |