Thursday 8.9.2018

 

“FITNESS” & “PERFORMANCE”

Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15/10 Strict Handstand Push-ups (or L-Seated Dumbbell Press)
15 Toes to Bar
20/15 Calories of Assault Bike

Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)

“COMPETITION”

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

“ENDURANCE”

(via @aerobiccapacity)

3 sets:
200m at fast pace, 400m at easy pace,
.
150m at fast pace, 300m at easy pace,
.
100m at fast pace, 200m at easy pace,
.
50m at fast pace, 100m at easy pace,
.
Rest 3min
.
Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.

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