Monday 4.10.2017

*We are continuing into our second week of testing for the Performance track this week.  Please be sure to record all of your efforts (ideally in SugarWOD), for future reference.

"FITNESS"

A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed four sets of each:Minute 1 – Back Squat x 4-6 reps @ 3011Minute 2 – Alternating Box Step-Ups with DBs/KBs x 12 repsMinute 3 – Bat Wings x 5 reps @ 1215(hold KBs/DBs in the top position for 5 full second each rep)Minute 4 – Hollow Rock or Hold x 40-60 secondsMinute 5 – RestB. For time:30 Kettlebell Swings15 Burpees24 Kettlebell Swings12 Burpees18 Kettlebell Swings9 Burpees

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Back Squat.Suggested Loading Pattern:* Set 1 – 50% of possible 1-RM x 5 reps* Set 2 – 75% of possible 1-RM x 3 reps* Set 3 – 85% of possible 1-RM x 1 rep* Set 4 – 90-95% of possible 1-RM x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weight;Rest 2-3 minutes between setsB. Complete rounds of 15, 12 and 9 reps for time of:Hang Squat Cleans (135/95 lb.)Burpees Over the BarbellCompare to 9.7.2016 and 11.2.2015

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes for Max MetersRest 5 minutesRow 4 minutes for Max MetersRest 4 minutesRow 3 minutes for Max MetersRest 3 minutesRow 2 minutes for Max MetersRest 2 minutesRow 1 minute for Max Meters