Thursday 10.11.2018

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets each) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 30-40 seconds
Station 3 – L-Sit or Tuck-Sit x 30 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B. Five sets for max calories/reps of:
30 seconds of Rowing (for Calories)
Rest 30 seconds
30 seconds of Push-ups
Rest 30 seconds
30 seconds of Assault Bike (for Calories)
Rest 30 seconds

“PERFORMANCE”

A. Every 90 seconds, for 18 minutes (4 sets each) of:
Station 1 – Weighted Strict Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – Handstand Walk x 20-30 feet
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit or Tuck-Sit x 30 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B. Five sets for max calories/reps of:
30 seconds of Rowing (for Calories)
Rest 30 seconds
30 seconds of Push-ups
Rest 30 seconds
30 seconds of Assault Bike (for Calories)
Rest 30 seconds

“COMPETITION”

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

“ENDURANCE”

Seven or Eight sets @ 70-75% effort:
1 Minute Ski Erg
1 Minute Run
1 Minute Air Bike
1 Minute Jump Rope
1 Minute FLR on Hands
Rest 1 Minute

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