Tuesday 5.31.2016

"FITNESS" & "PERFORMANCE"

A. Three or four sets of (12 minute cap):Handstand Walk x 30-50 feet (or Nose-to-Wall Handstand Hold x 30-60 seconds)L-Sit, Tuck Sit, or Hollow Hold x 10.10.10 (Hold for 10 seconds, rest for 5-10 seconds, hold for 10 seconds, rest, hold for 10 seconds).B. In teams of two, with one partner working at a time, complete the following as quickly as possible:75 Box Jump Overs (24/20")Rest until the running clock reaches 5:00, then...C. In teams of two, with one partner working at a time, complete the following as quickly as possible:100 Ball SlamsRest until the running clock reaches 10:00, then...D. In teams of two, with one partner working at a time, complete the following as quickly as possible:75 Calorie Row, Ski, or Assault Bike (Row is preferred)*Record your team's time to complete each task, and add them together to form one number (ie. 3:06 + 2:35 + 3:55 = 9:36).  Scale the movements or reps such that you will have at least 1 minute of rest (or so) before moving to the next task.

"COMPETITION"

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

"ENDURANCE"

1 Minute Row1 Minute Bike1 Minute Ski Erg1 Minute Jump Rope1 Minute Run1 Minute Plank Hold1 Minute Restx 6 sets