Battleground, Norwalk – Level 1
We will be closed on Thursday for Thanksgiving and we will have a modified schedule on Friday. Check Wodify for details.
Clean (WOrk up to something heavy. Then -10% for max rep)
Doesnt have to be touch n go but you cannot walk away from the bar.
Single Leg Deadlift (4×10 Each leg )
Use KB or Dumbbells to do single leg deadlifts
Partner WOD: 20 min Time Cap
60 Power Cleans/60 Pull-ups – Break up however you like.
Starting at 0 and every min do 10 Wall Balls
Adv: 185/125 C2b Pullups 20/14 to the 10/9
Rx: 135/95 Regular Pull-ups 20/14 to the 10/8
Scaled 95/65 Scale Pullups 14/10 to the 10/8
Metcon (5 Rounds for time)
Run 200m Walk 100m Run 200m. Rest:90. 5 rounds for time
Same as yesterday
1: MAX PULLUPS- or use the smallest band possible to get 1-5 pull-ups
2: 1 SET OF MAX STRICT PULLUPS/ 1 SET OF C2B PULLUPS/1 KIPPING PULLUPS
3: 1 SET OF RING MUSCLE UPS/1 SET OF BAR MUSCLE UPS
1: Max kipping hspu or use the least number of abmats to get 5 HSPU.
2: 1 MAX SET OF KIPPING PUSH UPS- REST 3:00 REPEAT
3: 1 MAX SET OF STRICT HSPU/REST 3:00 REPEAT or Max HS Walk in 3 attempts
1: Max set or set of 5 each leg with most minimal scaling
2: Max set of pistols one leg then immediate the other leg. Rest 3:00 repeat
3: Max weight that you can do with 5 each side.
1: Most Double Unders without a mistake
2: Complete 50 Double Unders for time
3: 200 double unders for time