Tuesday 9.20.2016

*Reminder: Our next Rowing Clinic is this Sunday (9/25) at 11am.  Check out the event page here.

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Romanian Deadlift x 6 reps @3011 tempoMinute 2 – Single Arm Front-Racked KB Squat x 12 reps (switch arms after 6)Minute 3 – Double Under Practice x 40 secondsB. For time:Row 30 Calories30 Dumbbell Cleans30 Burpees30 Dumbbell Push Presses

"PERFORMANCE"

A. Every minute, on the minute, for 15 minutes:Power Clean x 1 repBuild in load over the 15 minutes to today's 1-RM Power CleanB. For time:Row 30 Calories30 Power Cleans (135/95 lb)30 Burpees30 Shoulder to Overhead  (135/95 lb)

"COMPETITION"

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

"ENDURANCE"

600 Meter Run @80%Walk 100 Meters400 Meter Run @85%Walk 100 Meters200 Meter Run @90%Rest 2 minutes