Wednesday 5/21/2014

Battleground, Norwalk – Level 1

Do not pray for an easy life, pray for the strength to endure a difficult one. – Bruce Lee

Weightlifting

Shoulder Press (50% x5 60%x3 70% x1 75% x AMAP 10+)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP
30 Deadlifts/30 Push Ups/30 Box Jumps/20 Deadlifts/20 Push ups/20 Box Jumps/10 Deadlifts/10 Push ups/10 Box Jumps/10 Deadlifts/10 Push Ups/10 Box Jumps/20 Deadlifts/20 Push Ups/20 Box Jumps.. etc
Beginner: 95/65 or lower – scale if needed
Intermediate 135/95 24/20
Advanced 185/125 30″/24″

Endurance

Metcon (Distance)

Run for 2:00 at Fast Mile Pace
Jog 1:00 3x through

Advanced Work

Metcon (No Measure)

Even Min: 12 GHDS/ Odd Min:12 Pistols Go for 10 Min
Skill work: Dumbbell Snatches

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