Wednesday 6.20.2018

"FITNESS" & "PERFORMANCE"

Complete as many rounds and reps as possible in 6 minutes of:6 Power Snatches (115/75 lbs) or 12 Alternating Dumbbell Snatches12 Wall Balls (20/14 lbs)Rest 4 minutes, and when the running clock hits 10:00…Complete as many rounds and reps as possible in 6 minutes of:12 V-Ups12 Box Jump-Overs (24″/20″)Rest 4 minutes, and when the running clock hits 20:00…Complete as many reps as possible in 6 minutes of:60ft Sandbag Carry12/9 Calorie Assault Bike**Your goal for all of these pieces is to maintain a steady pace throughout — work on breathing and transitioning smoothly between each movement.

"COMPETITION"

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

"ENDURANCE"

*Courtesy of Chris Hinshaw:5 sets:60sec at moderate pace,50sec at fast pace,40sec at faster pace,30sec at faster pace,20sec sprint,...30sec at easy pace (or walk) b/t reps &3min rest b/t sets