Tuesday 5/13/2014

Battleground, Norwalk – Level 1

Weightlifting

Weighted Pull-ups (3-5 sets of 3-5 reps )

(No Measure)

5-10 Min of t-get up work

Metcon

Metcon (6 Rounds for reps)

EMOM 12 minutes
Hang Squat Clean – Even Minutes
Pullups – odd minutes
Beginner 5 at 75/45 and 7 Pullups
Intermediate 5at 95/65 and 10 pullups
Advanced 5 at 135/95 and 15 Pullups

Advanced Work

Metcon (Weight)

:90 Fat bar deadlift hold- Max weight
Accumulate 150 Feet of walking lunges with front rack of 155 and 105

Endurance

Metcon (Distance)

Row :15 Rest :15
Go for Max Meters

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