Battleground, Norwalk – Level 1
It was awesome seeing everyone on Friday at the Christmas Party. We will have a regular schedule this week but will have an abreviated schedule next week. Check Wodify on Friday for details. We are looking for volunteers and judges for War of the WODS. Please let Bruce know if you can help.
Back Squat (5×5 at 80% Give 2-3 min each set )
Squat Snatch (8×2 at 60% – )
Going with less reps and sets due to the squats.
Metcon (AMRAP – Reps)
From 0-4 Min Row 500m Then do Max Wall Balls for the remaining time
From 4-8 Min Run 400m
From 8-12 Row 500m Then Do Max Wall Balls.
Adv: This would be a good workout to test out the 50# for guys and 30# for ladies if we have enough. I am not setting a wall ball weight because I want you to work on what challenges you. Only score the wall ball reps.
Airdyne 2:00 on 2:00 off for 16:00.
Level 1: 7x :10 Pullup Holds followed by :10 lowers
Level 2: 7 sets of strict Pullups Every 2 min
Level 3: 1 set of 5-10 Strict Chest to bar followed by 1 Set of 5-10 Strict Ring Dips – 14 Min EMOM
Level 1: 7 x:10 Sec HSPU Holds followed by :10 Lowers
Level 2: 7 sets of HSPU – Every 2 min- Same reps every set
Level 3: 7 sets of Strict HSPU Every 2 min- Same Reps every set
Level 1: Sit to stand with Chair – 5x 10 Each leg- not alternating
Level 2: 5×10 Pistols each leg
Level 3: 5×6. Increase the kb/dumbbell weight
Level 1: Practice Doubles – no single/Doubles
Level 2: 12 Min EMOM: Same every min
Level 3: 4x Sets unbroken- shoot for 50.