Monday 5/18/2015

Battleground, Norwalk – Level 1

Congratulations to the CFG Regional Team and all the hard work they put in this weekend.

Weightlifting

Warm up with 10 min of Clean skill work.

Superset below with 4 sets of 12 KB lunges (2 sets of 12 on each leg) not alternating.

Deadlift (75% 1×5 )

Deadlift (85% 1 x 3 )

Deadlift (1×1 or more at 95% )

Metcon

Metcon (Time)

Lurong Tester WOD 2

5 Rounds for Time:

Complete 5 rounds of the following movements:

Double Unders/Singles

Burpees

With a 7 Minute Time Cap

Movement Details – Men

5 Rounds for Time of:

Level III (3)- RX Plus

20 Double Unders

10 Burpees

Level II (2)- Rx

10 Double Unders

10 Burpees

Level I (1)- Scaled

30 Single Unders

10 Burpees

Movement Details – Women

5 Rounds for Time:

Level III (3) Rx Plus

20 Double Unders

10 Burpees

Level II (2)- Rx

10 Double Unders

10 Burpees

Level I (1)- Scaled

30 Single Unders

10 Burpees

Endurance

Metcon (Time)

Row 750 Rest 2:00 Row 500 Rest :90 Row 250 Rest :90 Row 500 Rest 2:00 Row 750

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