Wednesday

Battleground, Norwalk – Level 1

Happy Thanksgiving! No Classes on Thursday. Check Wodify for the modified schedule on Friday.

Warm-up

Weightlifting

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

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

Endurance

Metcon (5 Rounds for time)

500m Row Rest :90 for 6 rounds. Try to keep the times consistent.

Advanced Work

Same as Monday:

Level Tests

Pull ups

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

HSPU

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

Pistols

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.

Double Under

1: Most Double Unders without a mistake

2: Complete 50 Double Unders for time

3: 200 double unders for time

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