Friday October 14, 2016

Screen Shot 2016-10-13 at 1.06.57 PM

(A fun way to warm-up during a rainy day WOD!)

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

 

Warm-up WOD/Strength:

Every Minute on the Minute x 3 minutes x 3 rounds (9 minutes total)

Minute 1: 5 Hang Squat Cleans

Minute 2: 4 Push Jerks

Minute 3: 3 Clean and Jerks

**First round of 3 minutes.. complete at 60% of your 1RM Clean

**Second round of 3 minutes.. complete at 65% of your 1RM Clean

**Third round of 3 minutes.. complete at 70% of your 1RM Clean

 

Level 2 WOD:

AMRAP in 20 minutes:
5 Clean and Jerks (185,125)
10 Toes to Bar
Rest 30 seconds

 

Level 1 WOD:

AMRAP in 20 minutes:
5 Clean and Jerks (115,75)
10 Hanging Leg Raises
Rest 30 seconds

Level 2 MODs:

MOD 1: (155,105)

MOD 2: (135,95), Knees to Elbows

 

Level 1 MODS:

MOD 1: (95,65)

MOD 2: (75,55), V-ups

MOD 3: (45,35), Leg Raises