Thursday October 13, 2016

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(Sherri is working on her positioning by doing squat therapy during her group class last week.  Drills like this are an easy and effective way make drastic improvements in your movement patterns.  The better your movement patterns, the higher quality workout you will have with less chance for injury.)

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Level 1 & 2 WOD:

6 rounds on the 2 minute interval:
Run 200m
**In the remaining time of the interval, alternate between
As many reps as possible of:
Box Jumps (L2-30,24)(L1-24,20)
Triple Unders (L2), Double Unders (L1)

**Example: Run 200m and then complete AMRAP Box Jumps. At the 2 minute mark, Run 200m and then complete AMRAP TU or DU. Continue the pattern. Score is the total number of BJ and TU/DU Combined.

**If weather is poor, substitute a 200m row instead of run.


Post WOD Strength:

Back Squat


Set 1 – warm-up set

Set 2 – 50%

Set 3 – 60%

Set 4 – 65%

Set 5 – 70%



same as class WOD… but instead of back squat strength session

you will do a PRE WOD TABATA Squat and a POST WOD TABATA Squat Session.

Level 2 MODS:

MOD 1: TU attempts


Level 1 MODS:

MOD 1: BJ (20″,3plates), Du attempts

MOD 2: BJ (step-ups), Singles