Thursday 4.13.2017

"FITNESS" & "PERFORMANCE"

In teams of two, complete as many rounds and reps as possible in 30 minutes of:100-ft Sandbag Carry10 Pull-ups (can scale up to Chest-to-Bar, or 5/3 Bar Muscle-Ups)100-ft Farmer's Carry10 Ring Dips (or Hand-Release Push-ups)100-ft Bear Crawl10 Goblet Squats*This workout will be completed in a "follow-the-leader" fashion: Partner 1 performs a 100-ft Sandbag carry, then Partner 2 performs a 100-ft Sandbag Carry; Partner 1 performs 10 Pull-ups, then Partner 2 performs 10 Pull-ups; and so on, for 30 minutes. Only one partner can be working at a time, and Partner 1 cannot move on to the next movement until partner 2 is finished

"COMPETITION"

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

"ENDURANCE"

3 Minute Run or Row @ 75%Rest 30 seconds2 Minute Run or Row @ 85%Rest 30 seconds1 Minute Run or Row @ 95-100%Rest 3 minutesx3