Tuesday

Norwalk, Battleground – Level 1

Hope everyone had an awesome labor day. This will be our competitive WOD for the week. Sportsplex members please be aware that you may have enter from the side door this week. We are working on arrangements for next week.

Weightlifting

Snatch (3×3 Squat Snatch)

Snatch Pull (3×3 at 100% of Snatch Max)

Metcon

Metcon (AMRAP – Reps)

10 Min PARTNER WOD:

15 Wall Balls

12 Toes to bar

9 Box Jumps

6 HSPU(Hand Release Push ups)

200m Run

Rx: 20/14 to the 10/9 24″ Box – Men/Women

Scaled: 14/10 to the 10/8

24/20 Step ups allowed

Hand Release Push ups

Everyone must run together but you can break up the other stuff however you like. Every 200m Counts as 20 reps. Must complete in min of 100m segments.

Endurance

Metcon (6 Rounds for calories)

1:00 Max Airdyne For Calories

Rest :75

Go for 6 intervals

Advanced Work

Metcon (10 Rounds for reps)

10 Min EMOM

5-15 GHDS

1-10 Muscle ups

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