Friday 7.27.2018

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 3111Rest 60 secondsTempo Push-Ups x 8-12 reps @ 1111Rest 60 secondsBottom's Up Kettlebell Carry x 75ft each armRest 60 secondsB. Complete as many rounds and reps as possible in 8 minutes of:2 Alternating Dumbbell Snatches2 Box Jump Overs4 Alternating Dumbbell Snatches4 Box Jump Overs6 Alternating Dumbbell Snatches6 Box Jump Oversand so on...Score as the last full round you completed, plus additional reps. (Ie. if you finished the round of 14, then got 16 DB Snatches and 8 Box Jump Overs, your score would be 14+ 24).

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets) of:Halting Clean Deadlift + Clean Pull + Power CleanBuild over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.B. Complete as many rounds and reps as possible in 8 minutes of:2 Alternating Dumbbell Snatches (50/35 lb)2 Box Jump Overs (24/20")4 Alternating Dumbbell Snatches4 Box Jump Overs6 Alternating Dumbbell Snatches6 Box Jump Oversand so on...Score as the last full round you completed, plus additional reps. (Ie. if you finished the round of 14, then got 16 DB Snatches and 8 Box Jump Overs, your score would be 14+ 24).

"COMPETITION"

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

"ENDURANCE"

(via: @aerobiccapacity)300 Meter Run @1-mile PR paceRest walk 90 secondsx 3 roundsRest 3 minutesx 3 sets