Wednesday 7/9/2014

Battleground, Norwalk – Level 1

We will moving the 7:00pm Yoga to Battleground on Thursday. We will also have the seminar with Dr. Jeremy Phillips at 6:00pm at Battleground. Everyone is welcome.

Weightlifting

Shoulder Press (2×65%, 2×73% 4×5 at 78% )

Metcon

Metcon (Time)

21-15-9-6-3
Deadlifts/Push Ups with 100m Run at the end of each round.
Beginner 135/95 or less
Intermediate 205/125
Advanced 245/165
HR Push Ups

Endurance

Metcon (10 Rounds for time)

10x200m Sprints on the rower Rest 3:1

Advanced Work

Metcon (No Measure)

10 Min EMOM
5-10 Strict pullups
5-10 Ring Dips

2 min Grip work

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