Thursday October 27, 2016

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(Kelly has made some big changes in her technique since she began.  Looking at this picture you can see that her knees are no longer caving and her spine is remaining in a neutral position.  When she first started, neither of those qualities were present.  And even though her weight is light and she is still working on range of motion, this two improvements are HUGE for her safety.  Small improvements are huge victories in this lifelong process.  As long as we keep moving forward, we are improving our health and fitness.  Today you have an opportunity to see if you have made forward progress!)

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Level 1 & 2 WOD: Last Done April 11, 2016… Click here for results

Run 400m with a medicine ball (20#,14#)
1 minute max Unassisted Ring Dips
1 minute max Pull-ups
1 minute max Push-ups
1 minute max Sit-ups
Tabata Squats

**We will do this in heats/partnered up.  Your coaches will explain the time domain/rest intervals, etc.  We will use this as a benchmark from here on out, so do your best, USE PROPER ROM, and write your scores down.  This will be a way for you to track progress later on.

MOD 1: Green Band Ring Dips, Green Band Pull-ups

MOD 2: Med. Black Band Ring Dips, Med. Black Band Pull-ups

MOD 3: Large Black Band Ring Dips, Large Black Band Pull-ups

MOD 4: Dips in between 2-24″ Boxes, Jumping Pull-ups, Knee Pushups