Tuesday March 15, 2016

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(Post 16.3.  A forearm killer.  Stretching out the muscles that you have used or will be using is always a good idea before and after a workout.  Being mobile is a significant key to moving effectively and efficiently.  How often do you work on this area of your health and fitness?)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

AMRAP in 8 minutes:
4 Push Press (135,95)
6 Box Jumps (30″,24″)
8 Toes to Bar
then…Rest 3 minutes and complete
100 Push-ups for time

**You will have 2 scores for this workout. An AMRAP Score AND a time for push-ups.

Level 1 WOD:

AMRAP in 8 minutes:
4 Push Press (95,65)
6 Box Jumps (24″,20″)
8 V-ups
then…Rest 3 minutes and complete
50 Push-ups for time

**You will have 2 scores for this workout. An AMRAP Score AND a time for push-ups.

Post WOD Grunt Work and Mobility:

Complete a 5 minute Prize Squat Hold (on the rig) and then choose one of the following:

  1.  5 x 20 calorie row (go fast, rest 50% of time it took you to row the previous 20)
  2. 5 x 20 Calorie Air Dyne (go fast, rest 50% of time it took you to row the previous 20)
  3. 15 Rounds “Marguerita” (Burpee, Push-up, Jumping Jack, Sit-up, Handstand = 1 round)
  4. 15 Jump to Transitions on Rings

Leve 2 MODS:

MOD 1: PP(115,75), BJ (24″,20″), KTE, 75 Push-ups

**L1 RX is 50 push-ups on your feet.  If you cannot do 50 or need to switch to knees, move to L1M1

 

Level 1 MODS:

MOD 1: PP(75,55), BJ (20″, 3 plates), Knee Push-ups