Thursday April 28, 2016

Screen Shot 2016-04-22 at 4.25.31 PM

(Foam rolling is never fun… for anyone.  Not just you!  But keeping our joints flexible enough to safely move through their entire range of motion is one of the keys to keeping us moving as we get older.  Use it or lose it.  Being more flexible will also help you get into the more efficient positions needed for high quality workouts.  Can you add in 5 minutes per day?)

Register for Classes on Mindbody and Post Score to Whiteboard

Level 2 WOD:

Complete as many rounds as necessary to get to 50 Handstand Push-ups

200m Row on Level (10,8)

15 Chest to Bar Pull-ups

  • Max rep strict UNBROKEN handstand push-ups

**When you break your set of HSPU, that is when you go back to the rower to start again, working to get to 50 reps.  Your score for this WOD will be your total time to completion.

 

Level 1 WOD:

Complete as many rounds as necessary to get to 50 Push-ups

200m Row on Level (10,8)

15 Strict Green Band Pull-ups

Max rep strict UNBROKEN push-ups

**When you break your set PU, that is when you go back to the rower to start again, working to get to 50 reps.  Your score for this WOD will be your total time to completion.

 

POST WOD GRUNT WORK:

Complete:

Shawn’s Core WOD

and then…

5 sets of 5 ring dips… use as little help from the bands as possible.

Level 2 MODS:

MOD 1: Chin Over Pull-up, 1 abmat strict  HSPU

MOD 2: Chin Over Pull-up, 2 abmat Strict HSPU

Level 1 MODS:

MOD 1: Black Band Pull-ups, Knee Push-ups