Tuesday August 11, 2015


(The calm before the storm, developing WOD strategy before going BeastMode.  This is a crucial step to maximizing your performance in each workout.  Create a plan and stick to it.  Learn from the results and revise accordingly.)


Sign up on Mindbody and Post Scores to Whiteboard


Level 1 & 2 WOD: Last Done November 3rd, 2014


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


Read more for WOD explanation, MODs, and Post WOD Cool Down

**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


Post WOD Cool Down:

– Practice one of these skills for 10 minutes

– Handstand and variations

– Pull-ups

– Muscle-ups (Bar or Ring)

– Pistols

– Toes to Bar

– Barbell Turkish Get-ups (for a max)

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