Tuesday April 25, 2017

(Every time Mike is in town, he makes sure to hit the gym.  And he does extra to make up for the time he has lost being on the road.  Love his dedication and effort to continuously become the best version of himself as he can be.)

Level 2 WOD:

AMRAP in 4,8,12,16,20 minutes:

25 Toes to Bar

50 Double Unders

Squat Cleans

 

**Round #1: 15 Squat Cleans (115,75)

**Round #2: 13 Squat Cleans (135,95)

**Round #3: 11 Squat Cleans (155,105)

**Round #4: 9 Squat Cleans (185,125)

**Round #5: 7 Squat Cleans (225,155)

**If you complete one full round in 4 minutes, your time gets extended another 4 minutes to complete one more round.  You do not need to wait until the 4 minute mark to start your next round.  Continue on until you do not complete the round in the time cap.

 

Level 1 WOD:

Same as above except:

25 Hanging Leg Raises

20 Double Unders

Squat Cleans (follow the same pattern as level 2 WOD)

 

**Round #1: 15 SC: (75,55)

**Round #2: 13 SC: (95,65)

**Round #3: 11 SC: (115,75)

**Round #4: 9 SC: (135,95)

**Round #5: 7 SC: (155,105)

 

BOOTCAMP:

AMRAP in 12 minutes:

25 Toes to Bar

50 Double Unders

15 Medicine Ball Cleans (25,20)

 

**modify with Hanging Leg Raises, DU attempts, lighter med balls

Level 2 MODS: None… if the weight is heavy for you, spend your time working on getting as many as possible.  Work the strength element today.

 

Level 1 MODS:

MOD 1: DU attempts

**if the weight is heavy for you, spend your time working on getting as many as possible and work the strength element today.