Wednesday 5.25.2016
*Join us and Rhode Runner tonight (Wednesday 5/25) for the free 5k Fun Run at Blackstone Boulevard, and be sure to wear your Full Range gear! Bob and Shannon will be meeting at the fountain at Lippitt Park at 6:15; if you would like to purchase raffle tickets to benefit Youth Pride, Inc., plan to show up a little bit earlier. It'll be a great evening for a run, so come on out, have fun with friends, and use that fitness you've been working on!
"FITNESS" & "PERFORMANCE"
A. Complete as many rounds and reps as possible in 6 minutes of:6/4 Handstand Push-ups (or 2/1 Wall Climbs)12 Alternating Dumbbell Snatches (50/35 lbs)24 Double UndersRest 4 minutes, and when the clock reaches 10:00…B. Complete as many reps as possible in 6 minutes of:Row 1000 MetersBurpees Over the Erg x Max RepsRest 4 minutes, and when the clock reaches 20:00…C. Complete as many reps as possible in 6 minutes of:Run 800 Meters20 Toes to BarPush-ups x Max Reps
"COMPETITION"
You can find today’s workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
400 Meter Run @3-5 seconds faster than your best mile pace400 Meter Recovery Jog200 Meter Sprint200 Meter Recovery Walkx 3 rounds