Wednesday 1/25/2017

Norwalk, Battleground – Level 1

Weightlifting

Deadlift (1×5 at 45, 50,55,70)

Deadlift (1×3 at 80% )

Deadlift (1×1 or more at 90% )

Glute-Ham Raises (4×10 )

Metcon

Metcon (AMRAP – Reps)

Every 2:30 for 5 Rounds Run 400m Followed by max thrusters

Adv: 135/95

Rx: 95/65

Scaled: 65/35

If you don’t get any thrusters on one round because you didn’t make it back from the round then run 300m on the next round. 1 rep for every 10m run

Endurance

Metcon (4 Rounds for reps)

2:00 Min burpees(low to medium pace- 20-30)

Rest 2:00 Repeat for 4 rounds.

Advanced Work

Metcon (Time)

80 HSPU. Set up an EMOM of how many you can do each minute in order to get a total of 80 by the end. You must do the same amount each round or you quit.

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