Tuesday September 6, 2016

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(Last week’s 6pm class at the call of GO for their 1 mile sled pull ruck!  This class rocked it, made it around the whole mile and some of them did the workout twice!  Way to go everyone!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Strength:

Back Squat

5 x 75%, 80%, 85%

**Hold a 1 minute plank and a 1 minute wall sit between sets

Level 2 WOD:

Complete one round every 2 minutes:
5 Box Jumps (30″,24″)
10 Pull-ups
Max Calorie Row in remaining time
Rest 1 minute

**For this workout you will have 2 minutes to complete the above work and spend the remaining time accumulating calories. You will complete a total of 6 rounds. Your score is the total number of calories rowed for the entire workout.

 

Level 1 WOD:

Complete one round every 2 minutes:
5 Box Jumps (24″,20″)
3 Assisted Rope Climbs (Down/Up = 1)
Max Calorie Row in remaining time
Rest 1 minute

**For this workout you will have 2 minutes to complete the above work and spend the remaining time accumulating calories. You will complete a total of 6 rounds. Your score is the total number of calories rowed for the entire workout.

 

BOOTCAMP:

20,19,18,17,16,15,14,13,12,11,10

Box Jumps (24″,20″)

10,9,8,7,6,5,4,3,2,1

Push-ups

Complete a 175m sandbag run after each round

**For this workout you will do 20 BJ, 10 Push-ups, Sandbag run. Then 19 BJ, 9 Push-ups, Sandbag Run. 18 BJ, 8 Push-ups, sandbag run. Follow the pattern and finish with a sandbag run.

Level 2 MODS:

MOD 1: BJ (24″, 20″),

**If you cannot do pull-ups without a band, move to the L1 variation

 

Level 1 MODs:

MOD 1: BJ (20″, 3 plates)

MOD 2: BJ (3 plates, 2 plates)