9.17.16 “Krewella”

September 17, 2016

Unity in Community!!!


FITNESS & LIFESTYLE

SATURDAY SWEATFEST
“Krewella”
3 Rounds
800m Run
30 KB Swings (70,53)
30 Box Jumps (24,20)
30 Pullups

level 1&2 may scale to 400m Run OR 20 reps of each movement but not both.

 

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

CORE
4×10-15
GHD Situps

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Tabata = :20sec work :10sec rest
8 Rounds
Row max calories
Run – Treadmill Hill Sprints preferred – 12 incline 7.0-10.0 speed – same speed all 8 rounds
Airdyne Max Cals

 

PERFORMANCE & SPORT

1. “Krewella”
3 Rounds
800m Run
30 KB Swings (70,53)
30 Box Jumps (24,20)
30 Pullups

2. Gymnastics Goat Work
EMOM 15
2-5 Reps of your weakest gymnastics movement.
–If Double Unders 20-30
–If burpees 10

Comments

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  1. Willhuntforfood Reply

    Team rac
    Pete 30:06 stairs and 55 kb
    Joe 32:04 rx
    Tim 36:20 rx
    Boob 33:45 stairs and 45 kb
    Andy 31:45 55 kb and 20 reps

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