Wednesday 7/16/2014

Battleground, Norwalk – Level 1

Weightlifting

Shoulder Press ( 50%x5, 60% x3, 70%x2, 75%x1, 80%x1 85%x AMAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min Amrap
6 hang cleans/50 double Unders/ 3 shoulder to overhead
Beginner: 75/55 150 singles
Intermediate: 135/95 35 du
Advanced: 185/125

Endurance

Metcon (Time)

Row 200 m at your fastest 500m pace followed by 200m at 70% until you reach 2K

Advanced Work

Metcon (No Measure)

Every minute do a sub maximal set of 1-7 muscle ups unbroken until you fail. The goal is to Go for 7 to 10 minutes

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