Thursday September 22, 2016

Screen Shot 2016-09-18 at 1.53.00 PM

(Paul had to overcome some fear to knock out this high box jump.  At first he wasn’t sure he could do it, but with courage to try something new, he overcame and completed multiple reps!  Way to go Paul!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

Every 90 seconds for 5 rounds:
10 Pistols (L+R=2)
10 Hang Power Cleans (115,75)
**in the remaining time, complete as many muscle-ups as possible.

**your goal is to get to 30 muscle-ups within the 5 rounds. If you get to 30 before your do 5 rounds, Stop there. If not, just complete as many as you can. There is no rest time between rounds, just start from the top at the 90 second mark.

 

Level 1 WOD:

Every 90 seconds for 5 rounds:
10 Weighted Lunges (53,35 KB at chest level) (L+R=2)
10 Hang Power Cleans (95,65)
**in the remaining time, complete as many ring dips as possible.

**your goal is to get to 30 ring dips within the 5 rounds. If you get to 30 before your do 5 rounds, Stop there. If not, just complete as many as you can. There is no rest time between rounds, just start from the top at the 90 second mark.

 

BOOTCAMP:

AMRAP 20:
12 Wallball (20,16)
12 Knees To Elbows
20 Double Unders (scale to 40 singles)
12 Push-ups
12/10 Calorie Row

Level 2 MODS: None… you either got this or you don’t

Level 1 MODS:

MOD 1: Lunges (35,20), HPC (75,55), band assisted dips

MOD 2: Lunges (20,18), HPC (45,25), box dips