Wednesday 9.5.2018

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets):Station 1 – Romanian Deadlift x 8 reps @ 4011Station 2 – Half Turkish Get Up x 5-6 reps each sideStation 3 – Reverse Snow Angels x 15-20 reps @ 2020B. Complete as many rounds and reps as possible in 12 minutes of:40 Double Unders20 Wall Balls10 Toes to Bar or Hanging Knee Tucks

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Deadlift*Set 1 – 5 reps @ 70%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85*Set 5 – 1 rep @ 90%*Set 6 – 3-5 reps @ 85%B. Complete as many rounds and reps as possible in 12 minutes of:40 Double Unders20 Wall Balls (20/14 lb)10 Toes to Bar

"COMPETITION"

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

"ENDURANCE"

Three sets of:1000 Meter Row1000 Meter Ski Erg800 Meter RunRest 4 minutes between sets