Friday 8.25.2017

"FITNESS"

A. Four sets of:Romanian Deadlift x 6-8 reps @ 3111Rest 45 secondsSingle-Arm Kettlebell Row x 6-8 reps @ 2111Rest 45 secondsPlank Hold x 30-45 secondsRest 45 secondsB. Every 2 minutes, for 8 minutes (4 sets):5 Ball Slams1 Tall Box Jump - onto and over (or 1 Broad Jump for max distance)7/4 Calorie Assault Bike @ max effortRest 2-3 minutes, then…C. Every 2 minutes, for 8 minutes (4 sets):12/9 Calorie Row @max effort*Record times for each set; note average time for each as score on SugarWOD

"PERFORMANCE"

A. Deadlift* Set 1 – 50% of possible 3-RM x 5 reps* Set 2 – 75% of possible 3-RM x 3 reps* Set 3 – 85% of possible 3-RM x 2 reps* Set 4 – 90-95% of possible 3-RM x 1 rep* Set 5 – Test 3-RM* Set 6 (optional) – Exceed Set 5 weight for 3-RMRest 2-3 minutes between liftsPerform these with PERFECT posture and mechanics.*Compare to 5.10.2017B. Every 2 minutes, for 8 minutes (4 sets):5 Ball Slams1 Tall Box Jump - onto and over (or 1 Broad Jump for max distance)7/4 Calorie Assault Bike @ max effortRest 2-3 minutes, then…C. Every 2 minutes, for 8 minutes (4 sets):12/9 Calorie Row @max effort*Record times for each set; note average time for each as score on SugarWOD

"COMPETITION"

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

"ENDURANCE"

10 Minute Bike10 Minute Run10 Minute Rowall at 75-80% output