Tuesday 2.9.2016

"FITNESS"

A. Three sets, not for time of:Strict Toes to Bar or Knees to Elbows x 6-10 repsWall Climbs x 2-3 reps (hold for 5 seconds at the top of each)L-Sit  or Plank Hold x 30 secondsB. Complete as many rounds and reps as possible in 5 minutes of:5 Burpees5 Pull-UpsRest exactly 5 minutes, and then . . .C. Complete as many rounds and reps as possible in 5 minutes of:9 Push-ups9 Box Jump Overs (24/20″)

"PERFORMANCE"

A. Three sets, not for time of:Rope Climbs x 2 reps (Advanced: Legless Rope Climbs)Handstand Push-ups x 8-12 repsL-Sit x 30 secondsB. Complete as many rounds and reps as possible in 5 minutes of:5 Burpees5 Pull-Ups(chest-to-bar pull-ups for advanced athletes)Rest exactly 5 minutes, and then . . .C. Complete as many rounds and reps as possible in 5 minutes of:6 Ring Dips9 Box Jump Overs (24/20″)

"COMPETITION"

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

"ENDURANCE"

Row 2000 meters @90%Rest 3 minutesRow 500 meters @95%Rest 3 minutesRow 1500 meters @90%Rest 3 minutesRow 500 meters @97%Rest 3 minutesRow 1000 meters @90%Rest 3 minutesRow 500 meters @100%*Goal is to show an increase of pace on each subsequent 500 meter "sprint."