Tuesday November 15, 2016

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(Alison has been crushing it in group classes. She is showing  up early, staying late, pushing her limits, doing the grunt work, making friends, and crushing her WODS! We are so proud of all of her efforts!)

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Strength Session:

Push Press


**First 2 sets of 3 are warm-up sets.  Third set of 3 is at 80%, Fourth set of 3 is at 85%. Final set of 3 is at 90% of your 1RM.

**In between each set of Push Press, accumulate 20 seconds worth of L-sits on a box or the rings.  You can also do tuck holds or one leg in, one leg out.  If you want a really big challenge, complete your L-sit on the floor. Challenge yourself and see what you can do.


Level 2 WOD:

AMRAP in 20 minutes:
6 Muscle-ups
12 Abmat Medball Sit-ups (20,16)
18 Wall Balls (20,16)


Level 1 WOD:

AMRAP in 20 minutes:
6 Shoot Throughs
12 Abmat Medball Sit-ups (14,10)
18 Wall Balls (14,10)



“Bradley”  (we are gonna mix up the order of this just for logistics, but the workout is the same)

10 Rounds for time:

100m Sprint (Go from the back door to the sign)

10 Burpees

100m Sprints (From the sign to the back door)

10 Pull-ups

Rest 30 seconds between rounds


Grunt WORK:

Play the fish game on the rower 3 times.

Level 2 MODS:

MOD 1: MU (6 Strict Pull-ups + 6 Ring Dips)

MOD 2: MU (6 Kipping PU + 6 Band Ring Dips), WB (16,14)


Level 1 MODS:

MOD 1: WB (10,6)