Tuesday 5.17.2016

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Kipping Pull-up Practice x 45 seconds (no more than 8-12 reps per set), or Strict/Assisted Pull-ups x 6-8 reps (can be done in clusters)Station 2 – Nose-to-Wall Handstand Hold x 30-45 secondsStation 3 – Double Under Practice x 45 secondsB. Against a 90-second running clock:Row 250 MetersBurpees x Max RepsRest 90 seconds between sets, and complete a total of 5 sets

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Muscle-Ups x Max Reps in 45 secondsStation 2 – Handstand Walk x 10-15 meters (or Handstand Wall Runs if you don’t have handstand walks yet)Station 3 – Double Unders x Max Reps in 45 secondsB. Against a 90-second running clock:Row 250 MetersBurpees x Max RepsRest 90 seconds between sets, and complete a total of 5 sets

"COMPETITION"

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

"ENDURANCE"

45 Second Row @ 70%45 Second Ski Erg @ 80%45 Second Assault Bike @ 90%Rest 2 minutesx 10