10.28.16 “Double Dutch 2.0”

October 27, 2016

All the wall walks!!!


FITNESS & LIFESTYLE

STRENGTH
HBBS
2*5 65%
3*5 70%

METCON
“DOUBLE DUTCH 2.0”
AMRAP 5 Minutes
5 Thrusters (105,70)
10 Burpees
20 Double Unders

Rest 5 Minutes

AMRAP 5 Minutes
5 Thrusters (105,70)
10 Burpees
20 Double Unders
EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
100 Med ball Situps for time

ENDURANCE
Choose ONE of the following sports:
(Thur, Fri or Sat)
Row 500 rest 1 minute
or
Run 400 rest 1 minute
or
Assault bike :90 max calories rest 1 minute

OLY
E2M for 20 Minutes
1 Snatch Balanace + 1 OHS + 1 Hang Squat Snatch + 1 Full Snatch
–take it off the rack
–stay between 60-80%
–work on speed under the bar
–all work unbroken
SPORT & PERFORMANCE

A. OLY
E2M for 20 Minutes
1 Snatch Balanace + 1 OHS + 1 Hang Squat Snatch + 1 Full Snatch
–take it off the rack
–stay between 60-80%
–work on speed under the bar
–all work unbroken

B. STRENGTH
HBBS
2*5 65%
3*5 70%

C. METCON
“DOUBLE DUTCH”
AMRAP 5 Minutes
5 Thrusters (135,95)
10 Burpees
20 Double Unders

Rest 5 Minutes

AMRAP 5 Minutes
5 Thrusters (135,95)
10 Burpees
20 Double Unders

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