Wednesday 11.30.2016

"FITNESS"

A. Three sets of:Front Squat x 6-8 repsRest 30 secondsBottoms Up KB Carry x 75 feet each armRest 30 secondsTurkish Get-Up x 1-2 reps each armRest 60 secondsB. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:Dumbbell Ground to OverheadRest 3 minutes, then...C. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:Wall Balls

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 repsBuild over the course of the sets to today’s heaviest double or triple.B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:Ground to Overhead (135/95 lb)Rest 3 minutes, then..C. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:Wall Balls

"COMPETITION"

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

"ENDURANCE"

40 Minute Bike*Every 10 minutes, perform: 1 Turkish Get Up each arm, 20 Side Plank Rotations each side, and a 30 second heavy Farmer's Walk