Monday 7/28/2014

Battleground, Norwalk – Level 1

BIG ANNOUNCEMENTS: We will have a beginner only class(3 months or less) starting this Tuesday at Norwalk and Thursday at Battleground at 6:00pm. We will also be having an internal competition this Saturday, Aug 2 from 9am-12pm. $5 to compete and there will be prizes. We will have a beginner, rx, and advanced division.

Weightlifting

Front Squat (7×3 at 75% Focus on speeding out of the hole)

Metcon

Metcon (AMRAP – Reps)

0-1 Min – Do 10wall balls/10 Burpees
1-2 Min Rest
2-3 Min Do 11 Wall balls/11 Burpees
3-4 Min Rest
4-5 Min 12 Wall Balls/12 Burpees
Go to you miss the reps in 1 min with a min of 3 rds or a max of 9 rds. If you do miss before 3 rds – you must do a min of max efforts for 3 rds but you only count your successful rounds. Somebody will screw this up- it’s all right.
Beginner 14/10
Intermediate 20/14 to the 10/8
Advanced 30/20 to the 10/9

Endurance

Metcon (10 Rounds for time)

10x200m Runs

Advanced Work

Metcon (Time)

1 set of unbroken muscle ups(min of 5)
100 Double unders (min sets of 25)
1 Set of unbroken Muscle ups(min of 5)
2 min of grip work

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