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Friday

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Norwalk - Level 1We will have a modified schedule for doing Murph on Monday. Check Wodify for the schedule.View Public WhiteboardWeightliftingSquat Clean (8x2 at 60-65% EMOM)Handstand Push-ups (3 X MAX EFFORT )MetconMetcon (16 Rounds for reps)2 x Through Do Burpees for the remaining time up to :30. Min 1 5…

Wednesday

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Norwalk - Level 1View Public WhiteboardWeightliftingStiff Legged Deadlifts (8x3 WIth good form- Barbell )Glute-Ham Raises (SUperset with plyo troops )MetconMetcon (Time)22-16-10 Dumbbell Snatches Total HR Push ups Single Arm Dumbbell Push press - Left arm then right arm HR Push ups Rx: 50/35 Scaled 35/20EnduranceMetcon (Time)100 Calorie Ski Erg

Tuesday

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Norwalk - Level 1View Public WhiteboardWeightliftingBench Press (8x3 60-65% slow down - explode up )weighted dips (Not on the rings 3x6-10)MetconMetcon (Time)3 Person WOD: 20 Min TIME Cap 1 Person runs/rows/bikes 2k Row 1600m Run Air Runner 100 Calorie Bike 1 Person hold 2 dumbbells while 1 person works. Adv:…

Monday

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Norwalk - Level 1Deload week is over and we will start lifting again this week. We will also start bringing Olympic lifting more into the program. Remember form before weight.View Public WhiteboardWeightliftingSquat Snatch (Work up to something heavy(perfect form))Squat Snatch (-20% for 2x3 )Back Squat (10x3 at 70-75% - EMOM-…

Regional WOD 2

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Norwalk - Level 1Awesome job everyone on a really tough WOD yesterday!View Public WhiteboardMetconLinda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightWe are going to do this with a partner with Regional Standard weights. 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift, 295 / 220 lb. Bench…

Friday

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Norwalk - Level 1View Public WhiteboardWeightliftingDumbbell Strict Press (4x8 )2 Dumbbells from shoulder to overhead with no dip and drive of the legs.Handstand Push-ups (3x Max Sets )MetconMetcon (16 Rounds for reps)Metcon: 16 Min. When doing it the second time - do the opposite(If you do burpees first, do burpees…