Monday 2.6.2017

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets each) of:Station 1 – 6-8 Pull-ups + 6-8 Ring or Stationary DipsStation 2 – Nose-to-Wall Handstand Hold x 40-60 secondsStation 3 – L-Sit, Tuck Sit, or Hollow Hold x 60 seconds(accumulate the time if you’re unable to maintain this position unbroken)B. Against a 3-minute running clock, complete:600/500 Meter RowDumbbell Push Press x Max RepsRest 3 minutes between sets, and complete a total of 3 sets.

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets each) of:Station 1 – 4-8 Ring Muscle-Ups (or MU Progressions on Low Rings)Station 2 – 50-75 Foot Handstand Walk(use a partner assist or Nose-to-Wall HS Holds if you’re still learning hand balancing)Station 3 – L-Sit x 60 seconds(accumulate the time)B. Against a 3-minute running clock, complete:600/500 Meter RowDumbbell Push Press (50/35 lb each hand) x Max RepsRest 3 minutes between sets, and complete a total of 3 sets.

"COMPETITION"

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

"ENDURANCE"

750 Meter Ski1000 Meter Row2 Mile Assault BikeRest 5 minutes2 Mile Assault Bike1000 Meter Row750 Meter Ski*Goal is same time for each portion