10.1.16 “Chip Nasty”

September 30, 2016

Joanie!!!


FITNESS & LIFESTYLE
SATURDAY SWEATFEST
“Chip Nasty”
1000m Row
50 Toe 2 Bar
25 Jerks (135,95)
800m Run
25 Jerks (135,95)
50 Burpees

You asked for more chippers, so enjoy!!!

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
200 Situps for Time

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
15 Rounds
:30 Seconds Sprint :30 Seconds Rest

OLY
1 RM Split Jerk from Blocks or Racks

PERFORMANCE & SPORT

A. Warm Up
4 rounds
Teams of 2
200m Run with WB
20 Wallballs (20,14)
Tag partner

B.OLY
1 RM Split Jerk off Blocks or Racks

C. METCON
1000m Row
50 Toe 2 Bar
25 Jerks (155,105)
800m Run
25 Jerks (155,105)
50 Burpees

D.CORE
200 Situps for time

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