Wednesday 9.13.2017

*Fall Classic Teams: PLEASE try to register your team before Friday, September 15th at 12pm, so that we can place our t-shirt order.  Head here to get signed up: http://bit.ly/fallclassic2017*We also need volunteers for the Fall Classic, and would greatly appreciate any help that can be provided.  If you are available, please fill out the form here: https://goo.gl/forms/bdz5TR3Vjqj2DqwT2

"FITNESS"

A. Four sets of:Front Squat x 6-8 reps @2011(goal is to use the same load you did on Tuesday 9.5.2017...and achieve 8 reps)Rest 45 secondsBottom's Up KB Carry x 50ft each armRest 45 secondsSupine Ring Rows x 8-10 repsRest 45 secondsB. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:4 Goblet Squats6 Goblet Reverse Lunges (3 each leg)8 Hand-Release Push-ups (these can be scaled up to Ring Push-ups)

"PERFORMANCE"

A. Front Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 4 reps @ as heavy as possible*Rest 2 minutes between sets.*Shoot for 85+% here. Let the feel of the buildup sets determine what weight you choose, but the goal is heavier than last week (Tuesday 9.5.2017)B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:2 Front Squats (135/95 lb)4 Front-Racked Reverse Lunges (135/95 lb -- 2 reps each leg)6 Handstand Push-ups (Kipping is allowed here)

"COMPETITION"

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

"ENDURANCE"

Row 1 minute @70%Row 1 minute @80%Row 1 minute @90%Rest walk 1 minutex 5 rounds