Monday 11/21/2016

Norwalk, Battleground – Level 1

We will have a modified schedule Wed, closed on Thanksgiving, and have only a few open gym classes on Friday so our coaches can enjoy their family. Please check Wodify for details. Bruce and I will be on vacation all week so any emails/messages/phone calls will be returned when we get back.

Weightlifting

Back Squat (1×5 at 35,45,55 with pause )

Back Squat (1×3 at 65,70)

Back Squat (1×3 or more at 80% )

Rear Elevated Split Squat (4×6 – use more weight than last week)

Metcon

Metcon (Time)

3 rounds for time

15 Snatches

12 C2B

50 Double Unders/150 Singles

Adv: 115/85

Rx: 95/65 Regular pullups

Scaled 75/55

Endurance

Metcon (Distance)

Run 1:00 Rest 1:00 For 15-30:00

Advanced Work

Metcon (AMRAP – Reps)

5 Ghds

3 HSPU

1 MU

Go up every round until you fail. If you fail before 5 then increase ghds by 3s or HSPU by 2

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