Friday 1.12.2018

 

“FITNESS”

A. Three sets of:
Deadlift x 6-8 reps @2011
Rest 45 seconds
Tempo Push-ups x 8-12 reps @1111
Rest 45 seconds
Russian Step Ups x 8-10 reps each leg
Rest 45 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches
100 Meter Run
10 Burpees
100 Meter Run

“PERFORMANCE”

A. Five sets of:
Deadlift x 5 reps @70-75% of 1-RM

Rest 2 minutes between sets

*If you don’t know your 1-RM, use the first three sets to build to something challenging, then stay there for the last two sets.

B. Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches (50/35 lb)
100 Meter Run
10 Burpees
100 Meter Run

“COMPETITION”

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

“ENDURANCE”

Row 800m @moderate pace (S/R between 28-32)
Rest 80 seconds
Row 200m @easy pace (S/R less than 26)
Rest 20 seconds
Row 600m @fast pace (S/R between 32-36)
Rest 60 seconds
Row 400m @moderate pace (S/R between 28-32)
Rest 40 seconds
Row 500m @fast pace (S/R between 32-36)
Rest 5 minutes
x 2 or 3 sets

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories