Wednesday 5.23.2018

"FITNESS"

A. Three sets of:Turkish Get-Ups x 3 reps each armRest 45 secondsBottom’s Up Kettlebell Carry x 75ft each armRest 45 secondsTall Box Jumps x 4-6 reps (challenge yourself here -- safely)Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. In teams of two, partners alternate whole rounds to complete 5 rounds each of:15 Kettlebell Swings15 Hand-Release Push-Ups

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Snatch x 1.1(rest 10 seconds between singles)Suggested loading per set (by %): 50, 60, 65, 70, 75, 80, 85, 85, 85+, 85+B. In teams of two, partners alternate whole rounds to complete 5 rounds each of:20 Unbroken Kettlebell Swings10 Ring Dips

"COMPETITION"

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

"ENDURANCE"

45 Second Row @5 seconds slower than 1k PR PaceRest 15 secondsx 10 minutesRest 5 minutesx 3 rounds