Wednesday 10.5.2016

*Today, Full Range would like to wish a fond farewell to a long-time member of our coaching staff, Sammy Moniz.  After this week, Sammy will be moving to Vermont to pursue a new course, and take on some new adventures.  Of all the things we will miss about Sammy (her amazing energy, her presence as a coach and leader, her dance moves), we will surely miss having her as part of our Full Range early morning family, something she's been a huge part of for the last several years.  Today's 6am and 7am classes have the honor of sending her off, so please be sure to wish her well, give her a hug, and thank her for the amazing job she's done helping us all become fitter, healthier, and happier.

"FITNESS"

A. Three sets, not for time, of:3 Rolls to Candlestick + 6-8 Ring or Stationary DipsNose-to-Wall Handstand Hold x 40-60 secondsPistol Progressions x 6-8 each legB. Ten rounds for time of:5 Dumbbell Hang Power Snatches Left Arm5 Push-ups5 Dumbbell Hang Power Snatches Right Arm5 Air Squats50 Meter Run

"PERFORMANCE"

A. Three sets, not for time, of:Muscle-Ups x 3-8 reps w/1-second pause in lockout(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)Handstand Walk x 30-50 feet(or Handstand Wall Runs or Handstand Holds if you don’t have handstand walks yet)Alternating Pistols x 16-20 reps(if you’re proficient, add weight with a kettlebell)B. Ten rounds for time of:5 Kettlebell Hang Power Snatches Left Arm (32/24 kg)5 Push-ups5 Kettlebell Hang Power Snatches Right Arm (32/24kg)5 Air Squats50 Meter Run

"COMPETITION"

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

"ENDURANCE"

90 Second Run @90%90 Second Rest Walkx 15 sets