Wednesday May 4, 2016

Screen Shot 2016-04-30 at 10.29.15 PM

(Wojtek and Gary with some teamwork rowing.  Synchronizing with someone who may be a little bit stronger on a certain movement is a great way to push yourself a little bit more and get that extra bang for your buck.  See how long you can hang with them and then thank them afterwards for being your inspiration to go just a little bit harder than you thought you could!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

AMRAP in 15 minutes:
55 Double Unders
15 Chest to Bar Pull-ups
5 Hang Power Cleans (155,105)

 

Level 1 WOD:

AMRAP in 15 minutes:
35 Double Unders
7 Pull-ups
5 Hang Power Cleans (95,65)

 

Post WOD Strength:

Strict Press

3 x 10 reps @ 60% of your 1RM: Try for unbroken sets if you can.  The last few reps should be hard.  Keep your abs braced!

Rest 2 minutes between sets

Level 2 MODs:

MOD 1: 12 Chin Over PU, HPC (135,95)

MOD 2: 10 Chin Over PU, HPC (115,75)

 

Level 1 MODs:

MOD 1: 7 Green Band PU, HPC (75,55)

MOD 2: 7 Med. Black Band PU, HPC (65,45)

MOD 3: 7 Lg. Black Band PU, HPC (45,35)