CFG - OPEN GYM
1200
Run - 2.28 mile (28:49 moving time; 12: 37 pace) 3 laps plus around Corporate Circle plus jog to CFG
Calisthenics
Four rounds of Cindy on the 2:30. I completed each round in about 1:10-1:15. First two rounds pull-ups were unbroken and then 4+1.
EMOM 4 - 10 abmat sit-ups
EMOM 4 - 10 GHD hip extensions
20 minutes of calisthenics
I bailed on the class workout today which looked brutal:
Metcon
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 20 Double-Unders + 10 Strict Handstand Push-Ups
Station 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-Ups
Station 4 – 200 Meter Run
That amounts to 300 DU. Deadlift target was 75% of 1RM for me that would have been 225 and possibly manageable in 3 sets. HSPU scale was scaling reps, negatives or 3 wall climbs. C2B was scale reps, banded, ring rows or jumping.
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