Thursday 5.4.17 Workout of the Day
Epic action shot of Rob Gresham dodging just in the nick of time.
3 Rounds For Time:
(In teams of 3 – 28 Min Cap)
100/80 Calorie Row
50 Bench Press S(115/75) RX(135/95) RTG(155/105)
400 M Run Together S(250 M)
2 Rounds: (30 On/15 Off)
Dragon Flags, Grasshoppers, Arch Hold, Side Plank (R/L)
-Today will be another team workout, this time working in teams of 3. Similar to yesterday, the goal is to keep your working intervals short and to give a hard effort
each time it is your turn. This will be longer than yesterday’s workout, so you can go at about 80-90% intensity rather than all out. For the row, keep your intervals to
about 30 seconds per person. For the bench press, choose a weight that you can do 15-20 times in a row when fresh. During the workout, you will probably want to
stick with sets of 6-12 reps at a time. The runs will be performed together as a team of 3. All teammates must be done with the bench press in order to start the run.
The first person back can start the row.
2017 05 03