Wednesday 4.6.2016

"FITNESS"

A. Three sets of:Push Press x 6-8 repsRest 45 secondsRomanian Deadlift w/ DBs or KBs x 8-10 reps @3011Rest 45 secondsPlank From Elbows x 45-60 secondsRest 45 secondsAlternating Reverse Lunges x 12-16 total repsRest 45 secondsB. Complete as many reps as possible in 6 minutes of:1 Dumbbell Ground to Overhead1 Burpee2 Dumbbell Ground to Overhead2 Burpees3 Dumbbell Ground to Overhead3 Burpees....and so on, adding one rep each roundScore as total completed reps over the course of the 6 minutesC. Every two minutes, for 6 minutes (3 sets):Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

"PERFORMANCE"

A. Seven sets of:Hang Clean + JerkRest 90 seconds between setsBuild in load over the 7 sets to today's heavy singleB. Complete as many reps as possible in 6 minutes of:1 Ground to Overhead (135/95 lb)1 Burpee Over the Barbell2 Ground to Overhead2 Burpees Over the Barbell3 Ground to Overhead3 Burpees Over the Barbell....and so on, adding one rep each roundScore as total completed reps over the course of the 6 minutesC. Every two minutes, for 6 minutes (3 sets):Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

“COMPETITION”

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

"ENDURANCE"

Row 250 Meters @your best 1K paceRest 45 secondsx4Rest 3 minutesx4