Friday 8.4.2017

"FITNESS"

A. Three sets, not for time of:Strict Pull-ups x 5-7 repsNose-to-Wall Handstand Hold x 40-60 secondsAlternating Lateral Lunges x 6-8 each sideB. Complete as many rounds and reps as possible in 10 minutes of:10 Dumbbell Ground to Overhead10 Burpees10 Pull-ups or Ring Rows

"PERFORMANCE"

A. Three sets, not for time of:Muscle Ups x 4-8 reps (or work transitions on Low Rings)Handstand Walk x 30-50 feetAlternating Pistols x 6-8 reps each leg (add weight if these are easy)B. Complete as many rounds and reps as possible in 10 minutes of:10 Power Cleans (155/105 lb)10 Burpees10 Chest-to-Bar Pull-ups

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Run 500 Meters @fast paceRun 500 Meters @easy paceRun 400 Meters @fast paceRun 400 Meters @easy paceRun 300 Meters @fast paceRun 300 Meters @easy paceRun 200 Meters @fast paceRun 200 Meters @easy paceRun 100 Meters @fast paceRun 100 Meters @easy paceRest walk 5 minutesx 2 sets