Tuesday 1/27/2015

Battleground, Norwalk – Level 1

Weightlifting

Back Squat (3×5 at 55%, 60%, 65% 1×5 at 68% )

Metcon

Metcon (Time)

500m Row then

5 rds of

5 Strict pullups

10 Grasshoppers each leg

15 HR Push Ups

20 Abmat situps

25 Air Squats

Endurance

Metcon (AMRAP – Reps)

Tabata bike followed by tabata double unders. Record calories and double unders

Advanced Work

Metcon (Time)

10 Dummbbell Snatches each arm/10 burpees… 5 rds for time. Heaviest weight you can do on the snatches with good form. 70/45

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