Tuesday 6/17/2014

Battleground, Norwalk – Level 1

“i failed over and over and over again in my life. And that is why i succeed”
Michael Jordan

Weightlifting

weighted dips (5×5 max weight- increase from 2 weeks ago)

Metcon

Metcon (Time)

5 rds for time
400m Run/30 Walking lunges/20 Push ups/10 Pullups
Beginner: 3rds
Intermediate: As rx above
Advanced: HR push ups and 4 muscle ups instead of 10 pullups

Endurance

Metcon (3 Rounds for reps)

1:00 Max double unders Rest 2:00 Repeat 3x

Advanced Work

Metcon (No Measure)

100 Feet of overhead walking lunge with a fat bar. (heavy weight)
Emom 10 Ghds on the even and 10 Strict pullups on the odd for 10 minutes. This is for people who do muscle ups in the wod.

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