Wednesday November 9, 2016

Screen Shot 2016-11-08 at 11.24.49 AM

(Is it a smile or a grimace?  Either way, Paul is working hard and loving every minute of it.)

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

Strength:

Hang Squat Cleans

3 x 80%, 85%,90% of your 1RM

**In between each round, do  spiderman crawls with a twist across the gym and side lunges back.

Level 2 WOD:

4 Rounds for time:
10 Power Cleans (135,95)
10 Push-ups
Run 200m

 

Level 1 WOD:

4 Rounds for time:
10 Power Cleans (95,65)
10 Push-ups
Run 200m

 

Supplemental Grunt Work:

  1. Shawn’s Core WOD
  2. Run or Row 800m… First 200m is easy, Second 200 is a sprint, Third 200m is easy, Final 200m is a sprint

Level 2 MODS:

MOD 1: (115,75)
Level 1 MODS:

MOD 1: (75,55), Knee Push-ups