Friday 4.7.2017

*Our "Post-Open Shindig" at Trinity Brewhouse is this Saturday at 4pm.  Join us for some drinks, fun, and the presentation of our yearly Open Superlative Awards!

"FITNESS"

A. Four sets of:Back-Racked Alternating Reverse Lunges x 4-6 reps/leg @3011 tempoRest 45 secondsIsometric Hold – Chin Over the Bar x 15-30 seconds(weighted so that 20-30 seconds is a challenge)Rest 45 secondsSingle Arm Waiter's Carry x 100ft each armRest 45 secondsB. Complete as many rounds and reps as possible in 6 minutes of:2 Alternating Dumbbell Snatches (50/35 lb)2 Box Jump Overs4 Alternating Dumbbell Snatches4 Box Jump Overs6 Alternating Dumbbell Snatches6 Box Jump Overs...and so onC. (Optional) Three sets of:Band Pull Aparts x 12-15 reps (slow and controlled)Rest as neededHollow Hold x 10.10.10 (rest 10 seconds between holds)Rest as needed

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM SnatchB. Complete as many rounds and reps as possible in 6 minutes of:2 Power Snatches (95/65 lb)2 Box Jump Overs4 Power Snatches4 Box Jump Overs6 Power Snatches6 Box Jump Overs...and so onC. (Optional) Three sets of:Band Pull Aparts x 12-15 reps (slow and controlled)Rest as neededHollow Hold x 10.10.10 (rest 10 seconds between holds)Rest as needed

"COMPETITION"

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

"ENDURANCE"

Two sets for times of:Run 1 MileRest 5 minutesRow 2,000 MetersRest 5 minutes