Friday October 24, 2014

IMG_9433

(Brandon looked great on his front squats at the Pound for Pound comp last saturday!)

Level 2 WOD:

For time:
Run 1 mile (break into 400m runs and do 1 wall jump at the end of each lap) (men and women – big wall)
then…
3 rounds
20 Jumping Lunges holding a slam ball (30,20) (L+R=2)
5 Muscle-ups (strict for men, kipping for women)

 

Level 1 WOD:

For time:
Run 1 mile (break into 400m runs and do 1 wall jump at the end of each lap)(small wall)
then…
3 rounds
20 Jumping Lunges (L+R=2)
10 Box Dips
5 Pull-ups

Level 2 MODS:

MOD 1: MU (Kipping for men, Jump to transition for women)

MOD 2: MU (Jump to transition for men, 5 Unassisted Ring Dips + 5 strict pullups for women)

MOD 3: MU (5 Unassisted Ring Dip + 5 strict Pullups for men, 5 Assisted Ring Dips + 5 chest to bar pullups for women), small wall for women, weighted lunges – no jumping

 

Level 1 MODs:

MOD 1: Green Band PU

MOD 2: Med. Black Band PU

MOD 3: Large Black Band PU

MOD 4: Jumping PU, regular lunges