Tuesday 9.26.2017

"FITNESS"

A. Three sets, not for time of:Ring or Stationary Dips x 5-7 repsNose-to-Wall Handstand Hold x 40-60 secondsAlternating Lateral Lunges x 6-8 each sideB. Complete as many rounds and reps as possible in 5 minutes of:7/5 Strict Pull-ups or 10 Ring Rows10/6 Calories Assault BikeRest 5 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Wall Balls100 Meter Run

"PERFORMANCE"

A. Three sets, not for time of:Muscle Ups x 4-8 reps (or work transitions on Low Rings)Handstand Walk x 30-50 feetAlternating Pistols x 6-8 reps each leg (add weight if these are easy)B. Complete as many rounds and reps as possible in 5 minutes of:10 Chest-to-Bar Pull-ups10/6 Calories Assault BikeRest 5 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:10 Wall Balls100 Meter Run

"COMPETITION"

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

"ENDURANCE"

Row 1250 Meters @5k paceRest 3 minutesx 5