Wednesday 10.12.2016

"FITNESS"

A. Five sets of:Pause Back Squat x 1-2 reps @32X1 tempoRest 2 minutes between sets*Build in load over the sets to today's heavy single or double  (while maintaining tempo!)B. Against a 4-minute running clock, complete:50 Double Unders or 200 Meter RunThen...As many rounds and reps as possible of:3 Thrusters3 Strict or Assisted Pull-upsRest 2 minutes, then...C. Against a 4-minute running clock, complete:100 Double Unders or 300 Meter RunThen...As many rounds and reps as possible of:5 Thrusters5 Jumping Pull-upsRest 2 minutes, then...D. Against a 4-minute running clcok, complete:150 Double Unders or 400 Meter RunThen...As many rounds and reps as possible of:7 Thrusters7 Ring Rows

"PERFORMANCE"

A. Five sets of:Pause Back Squat x 1-2 reps @32X1 tempoRest 2 minutes between sets*Build in load over the sets to today's heavy single or double (while maintaining tempo!)B. Against a 4-minute running clock, complete:50 Double UndersThen...As many rounds and reps as possible of:3 Thrusters (135/95 lb)3/2 Muscle-Ups (or 1 Rope Climb)Rest 2 minutes, then...C. Against a 4-minute running clock, complete:100 Double UndersThen...As many rounds and reps as possible of:5 Thrusters (115/75 lb)5 Chest-to-Bar Pull-upsRest 2 minutes, then...D. Against a 4-minute running clcok, complete:150 Double UndersThen...As many rounds and reps as possible of:7 Thrusters (95/65 lb)7 Pull-ups*For this workout, the weight for the Thrusters should decrease from B to C to D, with the RX being 135-115-95 for males and 95-75-65 for females.  Scale appropriately.

"COMPETITION"

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

"ENDURANCE"

1 Mile Assault Bike50ft KB Front Rack Carry (Left Arm)50ft KB Front Rack Carry (Right Arm)10 Supinated Ring Rows w/ pause at chest250 Meter Ski100 Meter Farmer's Walkx 45 Minutes