10.21.16 “Flashback 2.0”

October 21, 2016

Jenny J is back!!! Excited to see her progress this season!!!

SATURDAY SWEATFEST

“Flashback 2.0”
10 Wall walks
20 Pullups
30 KB swings (53,35)
40 Wall Balls (20,14)
50 AB mat situps
1 mile run
50 AB mat situps
40 Wall Balls (20,14)
30 KB swings (53,35)
20 Pullups
10 Wall walks

L1/L2 Scale to 5 wall walks each round
EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Tabata Abmat sit-ups
8 Rounds for max reps

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
TABATA
8 Rounds :20sec on :10sec off
Row
Run
Treadmill Hill Sprints 12 degree Incline – My Favorite!!!
Airdyne

OLY
EMOM 10
Snatch Full
Start at 50-60%
Work up to a max for the day

 

 

COMPETITORS

A. WARM UP
TABATA ROWING 8 sets for calories

B. OLY
EMOM 10
Snatch Full
Start at 50-60%
Work up to a max for the day

C. METCON
10 Wall walks
20 Pullups
30 KB swings (53,35)
40 Wall Balls (20,14)
50 AB mat situps
1 mile run
50 AB mat situps
40 Wall Balls (20,14)
30 KB swings (53,35)
20 Pullups
10 Wall walks

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Andy 29:29 rx
    Tim 31:30 rx

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