Monday 2.26.2018

*Don't forget to submit your 18.1 scores before 8pm on Monday Night!

"FITNESS"

A. Three sets of:Single-Arm Overhead Walking Lunge x 20 steps (10 each arm)Rest 60 secondsLandmine Row x 8-10 reps each armRest 60 secondsSupine Leg Lowering x 10-15 reps @ 3011(lower back remains in contact with the floor)Rest 60 secondsB. Every minute, on the minute, for 15 minutes:5 Burpees10 Kettlebell SwingsIf you do not complete a set within the assigned 60 seconds, go ahead and finish the set, and then sit out the remainder of the set that into which you overlapped.

"PERFORMANCE"

A. Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM SnatchB. Every minute, on the minute, for 15 minutes:3 Snatches6 BurpeesScore the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use, and you can increase or decrease as needed. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.These can be Power or full Snatches -- whichever works best for you in this scenario.

"COMPETITION"

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

"ENDURANCE"

30/21 Calorie Assault BikeRest 2 minutesx 3+20/15 Calorie Assault BikeRest 90 secondsx 5+10/7 Calorie Assault BikeRest 45 secondsx 7