Friday 7.6.2018

 

“FITNESS”

A. Four sets of:
Romanian Deadlift x 5-6 reps @ 4011
Rest 45 seconds
Dumbbell Bench Press x 6-8 reps @20X1
Rest 45 seconds
Russian Step Ups x 8 reps each leg
Rest 45 seconds

B. For time:
1000 Meter Row
75 Kettlebell Swings
50 Wall Balls

*Compare to 4.14.2017

“PERFORMANCE”

A. Take 15-20 minutes to build to today’s 1-RM Clean & Jerk

B. For time:
1000 Meter Row
75 Kettlebell Swings (24/16 kg)
50 Wall Balls (20/14 lb)

*Compare to 4.14.2017

“COMPETITION”

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

“ENDURANCE”

1k Row @increasing effort
Rest 4 minutes
x 4 rounds

*Increase your pace and stroke rate every 250 meters, with your last 250 being at 90% effort (approximately your best 2k pace, or slightly faster).

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