Wednesday 4.27.2016

"FITNESS"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Supine Ring Rows x 8 reps @ 2111Minute 2 – L-Seated DB Press x 8 reps @ 2011Minute 3 – Tempo Push-Ups x 10 reps @ 1111B. Every minute, on the minute, for 18 minutes:Minute 1 – 10-15 Kettlebell SwingsMinute 2 – 30 Second Assault Bike @90% (record cals; stay consistent)Minute 3 – 10 Toes to Bar

"PERFORMANCE"

A. “Gymnastics Challenge”Complete as many reps as possible for each of the following:2 Minutes of Muscle-UpsRest 60 seconds2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)Rest 60 seconds2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)Rest 60 seconds2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-UpsRest 60 seconds2 Minutes to establish a max effort L-Sit Hold(you only get one attempt to hold for as long as possible)*Record your scores for this test, as we will re-test in a few weeks.B. Every minute, on the minute, for 18 minutes:Minute 1 – 10-15 Kettlebell Swings (32/24 kg)Minute 2 – 30 Second Assault Bike @90% (record cals; stay consistent)Minute 3 – 10 Toes to Bar

“COMPETITION”

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

"ENDURANCE"

Minutes 0:00-15:001.5 Mile Run (rest remaining time)Minutes 15:00 -30:003000 Meter Row (rest remaining time)Minutes 30:00-45:001.5 Mile Run (rest remaining time)