Tuesday 12.5.2017

 

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Bulgarian Split Squat x 6 reps each leg @3011
Rest 60 seconds
Strict Pull-ups x Max Reps* @2110 tempo
OR
2-3 Strict Pull-ups + 4-6 Chest-to-Bar Pull-ups + 6-8 Kipping Pull-ups
Rest 60 seconds

*If you are using a band for assistance on these, use something that allows you to achieve 4-8 tough reps each set.

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Balls (20/14 lbs)

Rest 3 minutes, and then . . .

C. Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
25 Double Unders

“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.

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