Tuesday 1.12.2016

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 – Bulgarian Split Squat Left Leg x 6-8 reps @3011Minute 2 – Pronated-Grip Strict Pull-ups x 3-5 reps (add weight if these are easy)*Minute 3 – Bulgarian Split Squat Right Leg x 6-8 reps @3011Minute 4 – Supinated-Grip Strict Pull-ups x 3-5 reps (add weight if these are easy)*If you are unable to complete a single Strict Pull-up, complete a 5-second Chin-over-the-bar hold + a 5-second controlled negativeB. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 15 minutes of:Row 250 Meters20 Wall Balls15 Box Jump OversE.g., Partner A rows 250 meters, Partner B does 20 Wall Balls, Partner A performs 15 Box Jump Overs, Partner B rows 250 meters, etc….

"COMPETITION"

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

"ENDURANCE"

Row 5 minutes @easy effort+Row 200 meters @80%Row 300 meters @90% (think best 2k pace here)Row 100 meters @ very easy effortx 8-10 rounds+Row 5 minutes @easy effort