Wednesday December 21, 2016

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(Julia has great balance when she is on the slack line. She looks so elegant and knows exactly how to use those arms to her advantage.)

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

Level 2 WOD:

AMRAP in 15 minutes:

12 Box Jumps (30”,24”)

9 Power Snatch (135,95)

6 Bar Muscle-ups

 

Level 1 WOD:

AMRAP in 15 minutes:

12 Box Jumps (24”,20”)

9 Power Snatch (95,65)

6 Shoot-throughs

 

POST WOD Strength Session:

Push Jerk

5 x 75%, 80%, 85%

 

Grunt Work:

Bike

3 minute warm-up

then…

3 rounds

3 minutes on, 3 minute off

**your 3 minutes on should be an 8 out of 10 and you should be off the chair.  It should be a HARD 3 minutes on.

Level 2 MODS:

MOD 1: PS (115,75), BMU (6 C2B PU + 6 Ring Dips), BJ (24”,20”)

 

Level 1 MODS:

MOD 1: PS (75,55), BJ (20”, 3 plates)

MOD 2: PS (45,35), BJ ( 3 plates, 2 plates)