Battleground, Norwalk – Level 1
We will have open gym 8-10am on Saturday and class from 10-11. We will have no class on Monday. Check Wodify for any changes in schedule next week.
Split Jerk (Work up to something heavy )
Strict Press (5×5 dubbell with a hold at the top )
Metcon (16 Rounds for reps)
16 Min EMOM
Min 1: 5 Squat Snatches
Min 2: 10-20 Box Jumps
Min 3: 5-10 Squat Cleans
Min 4: 10-20 Push ups
1:00 on 2:00 off Airdyne until you reach 100 calories
Level 1: 3x Max Sets of pullups/ or ring rows: 3 Min Rest Between Sets
Level 2: 3x Max Sets of Butterfly Pull ups -only good sets with a min number count… i.e 10 good ones.
Level 3: Goal is 30-50 Butterfly 3x Max sets of muscle ups. If you get less than 3 each set then: Goal is 10-15 MU. If you can’t do that many in a row continue with 2-3 min rest between sets
Level 1: 3x Max Sets of HSPU to an abmat 3 Min Rest
Level 2: 3x Max Sets to the floor kipping
Level 3: 2x max strict followed by a set of max kipping rest 3min and repeat
Level 1: 3x Max Set of Sit and Stands
Level 2: 3x Max Sets No Alternating
Level 3: 3x Max Sets with Weight – no alternating
Level 1: Practice
Level 2: Get 150 Double Unders in even sets.. 10s, 20s, 25s, with min numbers for each
Level 3: Get 300 DU in min big sets… 30s, 50s, etc.