Thursday December 15, 2016

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(Maryam is not afraid to try anything!  Here she is taking on the slack line challenge. She is seriously a super-mom!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Level 1 & 2 WOD (see the different designations to the side of the movements)

Part A:
10 minutes to complete:
3 rounds:
25 Wall Balls (L2 – 20,16)(L1-14,10)
25 Toes to Bar (L2), Hanging Leg Raises (L1)

Part B:
10 minutes to complete:
3 rounds:
25 Burpees
25 Box Jumps (L1 & L 2 – 24,20)

Part C:
In 10 minutes to complete:
3 rounds
20 Power Snatch (L2- 95,65)(L1-45,35)
20 Kettlebell Swings (L2- 53,35)(L1-20,18)

**If you complete the designated work before the 10 minute mark, you can rest until the next Part begins. If you do not complete the designated work before the 10 minute mark, you will just start on the next Part at that time. For every rep you fail to complete, you will be give a 1 sit-up penalty to complete at the end of the entire workout. Your score will either be 3 times to completion or 3 completed reps.

 

Bootcamp:

6 rounds for time:
30 calorie Row
25 Push-ups

 

Grunt work:

Shawn’s Core WOD

Level 2 MODS :

MOD 1: WB (16,14), KTE, Snatch (75,55), KB (35,20)

Level 1 MODS:

MOD 1: WB (10,6), V-ups, Step-ups

 

Bootcamp MODS:

MOD 1: Knee Push-ups