Monday May 23, 2016

Screen Shot 2016-05-22 at 8.34.53 AM

(Maryam has great position on this push press.  The bar is centered over her mass, her head is being used as the counter-balance (as opposed to her hips), and because of this great positioning, she crushed this workout!  Way to go Maryam!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

5 x 4 minute rounds of:
30 second L-sit holds (accumulate 30 seconds… feet above hips)
20 air squats
10 Ring Dips
In remaining time, row for max calories

Rest 4 minutes in between rounds

**on your holds, do not count the time that you come out of the hold.  Accumulate a full 30 seconds in the hold and try not to eat up too much of your time doing that.

*If you fail to get to the rower in time, switch the rep count to 20 seconds hold, 12 air squats, 6 ring dips.

Level 1 WOD:

5 x 4 minute rounds of:
30 second  Tuck holds  (accumulate 30 seconds… Knees above hip)
20 air squats
10 Box Dips
In remaining time, row for max calories

Rest 4 minutes in between rounds

**on your holds, do not count the time that you come out of the hold.  Accumulate a full 30 seconds in the hold and try not to eat up too much of your time doing that.

**if you fail to make it to the rower in time, switch the rep count to 20 second hold, 12 squats, 6 dips.

Level 2 MODS:

MOD 1: One leg out, one leg in L-sit hold, Assisted Ring Dips

MOD 2: MOD 1 mods + alternate rep count

 

Level 1 MODS:

MOD 1: Hanging Tuck Holds on Pull-up bar

MOD 2: MOD 1 Mods + alternate rep count