Tuesday 1.3.2017

"FITNESS" & "PERFORMANCE"

A. (Skill Work) Three sets, not for time, of:Rope Climbs x 2 ascents (or Mixed-Grip Strict Pull-ups x 3-8 reps, or Negative-Only Pull-ups w/ 5-second lowering x 3-4 reps)Handstand Walk x 30-50 feet or Nose-to-Wall Handstand Hold x 40-60 secondsHollow Hold x 30-40 secondsB. Three sets for max reps/calories:3 Minutes of Rowing (for Calories)2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Strict Press)1 Minute of Strict Pull-UpsRest 3 minutes

"COMPETITION"

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

"ENDURANCE"

Row 200 meters @80%Row 300 meters @90% (think best 2k pace here)Row 100 meters @ very easy effortx 8-10 rounds