Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Dumbbell Bench Press (3×10-12 FOllowed By max push ups)

Strict Pull up (3×10-12 Superset max ring rows)

Metcon

Metcon (Time)

3 rounds for time 10 Deadlifts/10 Burpees over the bar/10 Pull-ups

Adv: 275/185 Rx: 225/155

Cooldown

Endurance

Metcon (10 Rounds for reps)

10 rounds of max DU :30 rest 1:00 between sets

Advanced Work

Metcon (14 Rounds for reps)

14 Min EMOM

Snatch x2 at 80%

5-15 HSPU

Leave a Reply