10.4.16 “Jumping Kettle Balls”

October 03, 2016

FITNESS & LIFESTYLE

STRENGTH
HBBS
1*8 65%
1*6 75%
1*4 85%
1*4 90%

METCON
Lurong Challenge
“Jumping Kettle Balls”
AMRAP 10 Minutes

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

CORE
4 rounds
50 ABMAT situps
Rest 1minue

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
Choose one Sport:
5 Rounds
750m Row
600m Run
60 Calories on AIrdyne
Rest 1:30 between Rounds

OLY
Squat Clean
3×3 at 85%

PERFORMANCE & SPORT

WARMUP
Every :30 seconds for 5 minutes
2-3 Muscle Ups

A. STRENGTH
HBBS
1*8 65%
1*6 75%
1*4 85%
1*4 90%

B. OLY
Squat Clean
3×3 @ 80-85%

C. METCON
ANRAP 10
15 Wallballs (20,14) 10ft
30 KB Swimgs (70,53)
60 Double Unders

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