Wednesday 6/25/2014

Battleground, Norwalk – Level 1

Fitness is not a sometime thing but an all time thing. Every minute of every day- you are either moving towards your goals or moving away from them.

Weightlifting

Clean and Jerk (12×2 Clean and jerk at 50-60%)

Metcon

Metcon (Time)

500m Row Followed by
21-15-9 of
Wall Balls/Kettlebell Swings
Finish up with 50 Double Unders
Beginners: 14/10 wall balls, 16 and 12 Kettlebell, 150 Singles
Intermediate: 20/14 wall balls, 24 and 12 Kettlebells, 25 Double Unders
Advanced: 30/20 wall balls, 32 and 24 kettlebells, 50 Double Unders

Endurance

Metcon (5 Rounds for time)

10 Burpees Run 100m
Rest 1:00 5x throug

Advanced Work

Metcon (No Measure)

EMOM
Even 5-10 Strict Pullups
Odd 2-5 Deadlifts Heavy… 315/225
Spend 10 Minutes working on HS Walks

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