Wednesday 9/16/2015

Battleground, Norwalk – Level 1

Weightlifting

Split Jerk (1×5 at 55,65,75 Last set 5 or more)

Metcon (5 Rounds for reps)

Every 2 min do

5-10 strict ring pullups superset with 5-10 good push ups. Adv do clapping push ups

Metcon

Metcon (Time)

3 rds of 15kb swings/50 DU

Rest 5:00

2 Rds of 15 kb swings/50 DU

Rest 3:00

1 Rds of 15 KB Swings/50 DU

Adv: 32kg/24kg

Int: 24/16kg 25 DU

Beginner: 16kg/12 100 Singles

Metcon

Metcon (10 Rounds for time)

10x100m Sprints. Full recovery between each.

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