Friday 12.8.2017

 

“FITNESS”

A. Three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @2111
Rest 45 seconds
Alternating Lateral Lunges x 8-10 reps each side @2011
Rest 45 seconds
Half-Kneeling Landmine Press x 8-10 rep each side @2011
Rest 45 seconds
Plank From Elbows x 40-60 seconds
Rest 45 seconds

B. In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 12 minutes of:
8 Hand-Release Push-ups
12 Alternating Dummbell Snatches
50-ft Walking Lunge w/DB in Goblet Hold (25 feet down and back)

“PERFORMANCE”

A. Take 15-20 minutes to build to today’s heavy single Jerk

*You can choose between Split Jerk or Push/Power Jerk; whichever allows you to move the most weight for 1 rep.

B. In teams of two, with partners alternating tasks, complete as many rounds and reps as possible in 12 minutes of:
8 Ring Dips
12 Alternating Dummbell Snatches
50-ft Walking Lunge w/DB in Goblet Hold (25 feet down and back)

“COMPETITION”

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

“ENDURANCE”

Every 3 minutes, for 30 minutes (10 sets):
12/9 Cal Bike
15/12 Cal Row

@85-90% effort throughout; should take between 90 seconds and 2 minutes each time.

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories