Tuesday 6/10/2014

Battleground, Norwalk – Level 1

“Practice puts brains in your muscles” – Sam Snead

Weightlifting

Ring Dips (3x max sets – full recovery between sets )

Metcon

Metcon (AMRAP – Reps)

18 Min AMRAP
10 Pullups/20 Push ups/30 Situps/40 Squats/50 Russian Twists/ 100 Single unders
Beginner: Knees, abmat, 14 and 10
Intermediate: Abmat/20 and 14
Advanced: Chest 2 bar/hand release/Abmat/Jump squats to a plate/30 and 20#/ SIngle Unders

Metcon

Metcon (Distance)

Tabata Airdyne or bike for 8 minutes

Advanced Work

Metcon (No Measure)

3:00 Min Grip work
5-10 GHD Followed by 5-10 Pistols
Do 1 rd each min for 8 min. It should take you no more than 40 seconds to do a set.

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