Tuesday 3.15.2016

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Rope Climb x 1-3 ascents or Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0Station 2 – Nose-to-Wall Handstand Hold x 40-60 secondsStation 3 – Alternating Pistols x 20 reps (work progressions here if necessary)B. Three sets of:Against a 3-minute running clock:Row 500 MetersDouble-Unders x Max RepsRest 3 minutes between setsScore as total Double-Unders completed for each set

“COMPETITION”

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

"ENDURANCE"

50-40-30-20-10-20-30-40-50Calories on Rower or Assault BikeRest time = work time