Friday 3.3.2017

*Reminder: There is no 6:30pm class tonight.  Instead, join us for Friday Night Lights and Open Workout 17.2!

"FITNESS"

A. Three sets, not for time, of:Dumbbell Complex* x 5 repsTight Kip Swing on Bar x 8-10 repsHollow Hold/Rocks x 40-60 seconds (accumulated)*Dumbbell Complex = DB Power Clean + DB Front Squat + DB Shoulder to Overhead; Build in load each set here.Open Workout 17.2 (Scaled Version)Complete as many rounds and reps as possible in 12 minutes of:2 rounds of:50-ft. weighted walking lunge16 hanging knee-raises8 power cleansThen, 2 rounds of:50-ft. weighted walking lunge16 chin-over-bar pull-ups8 power cleansEtc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.Men use 35-lb. dumbbellsWomen use 20-lb. dumbbells

"PERFORMANCE"

A. Three sets, not for time, of:Dumbbell Complex* x 5 repsKip Swing on Bar x 8-10 repsHollow Hold/Rocks x 40-60 seconds (accumulated)*Dumbbell Complex = DB Power Clean + DB Front Squat + DB Shoulder to Overhead; Build in load each set here.Open Workout 17.2Complete as many rounds and reps as possible in 12 minutes of:2 rounds of:50-ft. weighted walking lunge16 toes-to-bars8 power cleansThen, 2 rounds of:50-ft. weighted walking lunge16 bar muscle-ups8 power cleansEtc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.Men use 50-lb. dumbbellsWomen use 35-lbs dumbbells

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run