Tuesday 8/12/2014

Battleground, Norwalk – Level 1

This is our last week of our slow strength program. I am excited to see all of the prs this week.

Weightlifting

Metcon (No Measure)

10 Min EMOM
5-10 Toes to bar
10-20 (good push ups) Adv can do ring push ups

Metcon

Metcon (4 Rounds for time)

4x400m Sprints on the rower. Rest 4:00 between rounds. Rx Plus does every round in 1:35 or 1:50 or less.

Advanced Work

Metcon (No Measure)

Start around every 2 min for 12 min. Perform 2-10 HSPU and a :20 second GHD hold.
2:00 Grip work

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