30 sets @ 85% effort
:30 Airdyne @ 85%
:30 Slow spin
-- Stay true on effort and "slow." Try to keep significantly different wattage b/t 85% and slow spin
+
rest 5 min
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5 sets for time:
400m run
15 CTB
15 Thrusters @ 75lb/55lb
40 Double Unders
rest 1:30 b/t sets
A. Done. F*** coach legs burn
ReplyDeleteB.
3'00
3'12
3'42
Stop dindt do the last two lack of energy
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DeleteAssault 67/50 rpm
ReplyDelete+
23:00
(3:00/3:29/3:24/3:33/3:30
Bike: 70-72/32
ReplyDeleteMetcon: 3:02, 4:05, 5:16, 5:00, 4:32
- Redlined super hard...could not catch my breath at all, especially on the run to my surprise
- Had to rest 2 mins on sets 4 and 5
- Almost quit after set 3 but happy I sucked it up
A. 15 sets 125 cals total 7.6 miles
ReplyDeleteB. 4:00, 4:57, 4:56, 4:53 rest after the 2nd set were 3-4 mins