Friday

Battleground, Norwalk – Level 1

Saturday- we will be doing a going away wod at 10 at Norwalk for Mike and Hanna Venable

Weightlifting

Snatch Pull (2 pulls every min for 6 min)

Power Snatch (2 snatches every min for 3 min. )

Back Squat (Work up to a heavy 3. -10% 4 more sets )

Metcon

Metcon (AMRAP – Reps)

10 min amrap 5 deadlifts/10 Push Ups/30 Double unders

Adv: 275/185. Ring Push ups. Rx: 225/155 Scaled 135/95. 3 to 1 singles. Every 3 singles counts as 1 rep.

Endurance

Metcon (Distance)

30-45 Min of sustained activity at Med/low pace

Advanced Work

Metcon (Time)

10-6-2 Power Cleans 185/125 and Rope Climbs. 5-3-1

Leave a Reply