Tuesday 4.17.2018

 

“FITNESS”

A. Three sets, not for time, of:
Supine Ring Rows x 10-12 reps @2111
Handstand Walk x 30-50 ft
(or Nose to Wall Handstand Hold x 40-60 seconds)
Pistols or Pistol Progressions x 6-8 reps each leg

B. Against a 3-minute running clock, complete:
Row 500 Meters
Strict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max Reps

Rest 3 minutes between sets, and complete a total of four sets.

“PERFORMANCE”

A. Three sets, not for time, of:
Ring Muscle Ups x 4-8 reps
(or Low Ring Muscle Up Progression x 3-5 reps)
Handstand Walk x 30-50 ft
(or Nose to Wall Handstand Hold x 40-60 seconds)
Alternating Pistols x 12-16 reps

B. Against a 3-minute running clock, complete:
Row 500 Meters
Strict Handstand Push-Ups (or L-Seated Dumbbell Press) x Max Reps

Rest 3 minutes between sets, and complete a total of four sets.

“COMPETITION”

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

“ENDURANCE”

(Courtesy of Chris Hinshaw of Aerobic Capacity)
2 rounds: (warm-up set, main set) w/no rest b/t sets and 3 min of rest b/t rounds

Warm-up Set:
2 min at easy pace

Main Set:
2 min at moderate
2 min at easy
30 second rest
—-
90 sec at fast pace
2 min at easy pace
30 second rest
—-
60 sec at faster pace
2 min at easy pace
30 second rest

30 sec at fastest pace
2 min easy
30 second rest

Workout details:
Your focus in this workout is the easy apced intervals. Record your distance in your warm-up set. Your goal is to hit the same number in all 5 of your easy pace intervals WITHOUT looking at the monitor.

Re-test your “warmup” pace at the beginning of the second round — this will be your target for the intervals in round 2.

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