Tuesday Partner Day

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.

Warm-up

Weightlifting

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

Metcon

Metcon (Time)

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

Endurance

Metcon (5 Rounds for time)

Run 200m Walk 100m Run 200m. Rest:90. 5 rounds for time

Advanced Work

Same as yesterday

Level Tests

Pull ups

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

HSPU

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

Pistols

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.

Double Under

1: Most Double Unders without a mistake

2: Complete 50 Double Unders for time

3: 200 double unders for time

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