Thursday 3.30.2017

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets each) of:Station 1 – Supine Ring Rows x 10-12 reps @ 2111 + Ring or Stationary Dips x 6-8 repsStation 2 – Nose-to-Wall Handstand Hold x 60 secondsStation 3 – L-Sit or Hollow Hold x 60 seconds(accumulate the time if you’re unable to maintain this position unbroken)B. In teams of two, with one partner working at a time, complete 5 rounds each of:100-ft Farmer's Walk (Heavy)5 Burpees250/200 Meter Row*If you do not have a partner, rest for the same as your work time between each round

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets each) of:Station 1 – 4-8 Ring Muscle-Ups (or use this time to work on progressions on low rings)Station 2 – 50-75 Foot Handstand Walk(use a wall or partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)Station 3 – L-Sit x 60 seconds(accumulate the time if you’re unable to maintain this position unbroken)B. In teams of two, with one partner working at a time, complete 5 rounds each of:100-ft Farmer's Walk (Heavy)5 Burpees250/200 Meter Row*If you do not have a partner, rest for the same as your work time between each round

"COMPETITION"

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

"ENDURANCE"

For 40 minutes:Run 200 Meters @ 90%Walk 100 Meters