Monday 3.19.2018

*Don't forget to post your 18.4 scores by 8pm tonight!

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Front Squat x 5-7 repsStation 2 – Tempo Push-ups x 8-12 reps @1111Station 3 – Hollow Hold x 30-40 secondsB. Complete as many rounds and reps as possible in 7 minutes of:3 Wall Balls (20/14 lb)3 Pull-ups or Ring Rows6 Wall Balls6 Pull-ups or Ring Rows9 Wall Balls9 Pull-ups or Ring Rows...and so on, adding 3 reps each round

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (5 sets of each):Station 1 – Power Clean + Hang Clean + Front Squat + Clean(Build in load to today's heavy)Station 2 – Ring Dips x 10-15 reps @10X1 (hold for 1-second in full extension at the top of each rep; break up the reps if needed to accumulate 10 reps each set)B. Complete as many rounds and reps as possible in 7 minutes of:3 Wall Balls (20/14 lb)3 Chest-to-Bar Pull-ups6 Wall Balls6 Chest-to-Bar Pull-ups9 Wall Balls9 Chest-to-Bar Pull-ups...and so on, adding 3 reps each round

"COMPETITION"

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

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR