Monday 7.18.2016

*Congrats to all the Full Range teams that competed this weekend at the "Backyahd Games!"  We had 3 teams in the top 5 of the Scaled Division, and two other teams representing us very well! Great job folks!

"FITNESS"

A. Four sets of:Deadlift x 6-8 reps @ 2011Rest 45 secondsTempo Push-ups x 8-12 reps @1111Rest 45 secondsSupine Ring Row x 8 reps @ 2111Rest 45 secondsSide Plank x 20-30 seconds each sideRest 45 secondsB. Two rounds for time:Run 400 Meters10 Dumbbell Manmakers

"PERFORMANCE"

A. Deadlift*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 repsRest 2-3 minutes between setsBuild load every set. Use your rest periods to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.B. For time:Run 800 Meters40 Chest-to-Bar Pull-ups20 Strict Handstand Push-ups

"COMPETITION"

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

"ENDURANCE"

40 Minutes @ steady pace:400 Meter Row300 Meter Run20/15 Calorie Assault Bike50 Double Unders