Wednesday 11.29.2017

"FITNESS"

A. Every 3 minutes, for 18 minutes (6 sets):Push Press x 5 reps*Strict Toes to Bar or Tuck-Ups x 6-8 repsFarmer's Walk x 150 feet (as heavy as possible)*Add weight each set on the Push Press, provided you are achieving all 5 reps.B. Against a 2-minute running clock, complete:300/250 Meter RowHandstand Push-ups (or L-Seated Dumbbell Press) x Max Reps in remaining timeRest 2 minutes between sets, and complete a total of 3 sets for max reps of Handstand Push-ups.

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Push Press + Push Jerk + Split JerkBuild over the course of the 10 sets to today’s heavy.B. Against a 2-minute running clock, complete:300/250 Meter RowHandstand Push-ups x Max Reps in remaining timeRest 2 minutes between sets, and complete a total of 3 sets for max reps of Handstand Push-ups.

"COMPETITION"

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

"ENDURANCE"

90 Second Assault Bike @65%90 Second Assault Bike @75%90 Second Assault Bike @85%90 Second Easy Spinx 5 rounds