8.18.2021
Warm-up
[3:00-15:00]
2 Rounds
200m Row *build pace over 200m
5 Inchworms w/hollow hold *no push-up
10/10 Single Leg Glute Bridge
20sec/20sec Single Leg Glute Bridge Hold
200m Run *build pace over 200m
Metcon
[15:00-45:00]
The Nightman Cometh (Time)
For Time: (FIRM 30:00 Time Cap)
500m/400m Row
400m Run
R: 3:00
800m Run
1000m/800m Row
800m Run
R: 3:00
500m/400m Row
400m Run
OPEN/RX+: Wear a weight vest
CC: PUSH/THRESHOLD
Goal Times:
- Intervals #1 and #3: 3:00-4:00, Cap: 4:30
- Interval #2: 9:30-12:30, Cap: 15:00
The Nightman Cometh (Time)
For Time:
300/250m Row
200m Run
R: 3:00
400m Run
600/500m Row
400m Run
R: 3:00
300/250m Row
200m Run
Finisher
[50:00-55:00]
Flutter Kicks
2 rounds:
30'' on/15'' off
25'' on/15'' off
20'' on /15"" off
15'' on /45'' off
Cool Down/Stretch
[55:00-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)
