Monday 2.27.2017

**Scores for 17.1 must be submitted by 8pm tonight (Monday)! Don't forget to enter your score (and tiebreak time, if applicable).

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Roll to Candlestick x 10 repsStation 2 – Nose-to-Wall Handstand Hold x 30-45 secondsStation 3 – Waiter's Squats x 6-8 reps/sideStation 4 – Strict Pull-ups x 6-8 reps @2111 (accumulated)B. Four sets for max reps/cals of:30 Seconds of Dumbbell Plank Rows(hold push-up position, row left, row right…repeat)Rest 30 seconds30 Seconds of Assault BikeRest 30 seconds30 Seconds of Toes to BarRest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Rolling Pistol or Roll to Candlestick x 10 repsStation 2 – Strict Handstand Push-Ups x 6-12 reps or 5-second Eccentric Descent Handstand Push-Ups x 3-5 repsStation 3 – Waiter's Squats x 6-8 reps each sideStation 4 – Bar Muscle-Ups x 3-5 repsB. Four sets for max reps/cals of:30 Seconds of Dumbbell Plank Rows(hold push-up position, row left, row right…repeat)Rest 30 seconds30 Seconds of Assault BikeRest 30 seconds30 Seconds of Toes to BarRest 30 seconds

"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