Battleground, Norwalk – Level 1
Happy Thanksgiving! No Classes on Thursday. Check Wodify for the modified schedule on Friday.
Split Jerk (Work up to something heavy -10% for max set)
Dumbbell Strict Press (5×5 with a hold at the top every 2 min)
2 Dumbbells from shoulder to overhead with no dip and drive of the legs.
Metcon (16 Rounds for reps)
16 Min EMOM
Min 1: 5 Shoulder to Overhead – 40-60%
Min 2: 10-15 Box Jumps 30/24/20
Min 3: 7-10 Bar Facing Burpees
Min 4: :30 Double Unders
Metcon (5 Rounds for time)
500m Row Rest :90 for 6 rounds. Try to keep the times consistent.
Same as Monday:
1: MAX PULLUPS- or use the smallest band possible to get 1-5 pull-ups
2: 1 SET OF MAX STRICT PULLUPS/ 1 SET OF C2B PULLUPS/1 KIPPING PULLUPS
3: 1 SET OF RING MUSCLE UPS/1 SET OF BAR MUSCLE UPS
1: Max kipping hspu or use the least number of abmats to get 5 HSPU.
2: 1 MAX SET OF KIPPING PUSH UPS- REST 3:00 REPEAT
3: 1 MAX SET OF STRICT HSPU/REST 3:00 REPEAT or Max HS Walk in 3 attempts
1: Max set or set of 5 each leg with most minimal scaling
2: Max set of pistols one leg then immediate the other leg. Rest 3:00 repeat
3: Max weight that you can do with 5 each side.
1: Most Double Unders without a mistake
2: Complete 50 Double Unders for time
3: 200 double unders for time