Tuesday 5.22.2018

"FITNESS"

A. For time:Row 1500 MetersFollowed by...Five rounds of:6 Strict Pull-Ups12 Goblet SquatsFollowed by...60/40 Calorie Assault BikeB. Two sets of:Alternating Cossack Squats x 20 repsRest 60 secondsSupine Ring Rows x 5.5.5.5 reps @2111(Complete 5 reps of a challenging Ring Row, rest for 7-10 seconds, and repeat for a total of 4 clusters. Elevate your feet on a box or bench if possible and/or perform these with a false grip if you are working toward Muscle-Ups)Rest 60 seconds

"PERFORMANCE"

A. For time:Row 1500 MetersFollowed by...Five rounds of:9 Front Squats (155/105 lbs)12 Chest to Bar Pull-UpsFollowed by...60/40 Calorie Assault BikeB. Two sets of:Alternating Cossack Squats x 20 repsRest 60 secondsSupine Ring Rows x 5.5.5.5 reps @2111(Complete 5 reps of a challenging Ring Row, rest for 7-10 seconds, and repeat for a total of 4 clusters. Elevate your feet on a box or bench if possible and/or perform these with a false grip if you are working toward Muscle-Ups)Rest 60 seconds

"COMPETITION"

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

"ENDURANCE"

45 Second Row @5 seconds slower than 1k PR PaceRest 15 secondsx 10 minutesRest 5 minutesx 3 rounds