Wednesday June 22, 2016

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(Mother and Daughter Double Unders!  Penny and Brie are a duo that support each other no matter what. Yes they are related, but for all of us, they are our family too!)

Register for classes on  Mindbody and Post Scores to Whiteboard

Level 2 WOD:

5 rounds for max reps:
1.5 Bodyweight Deadlifts
Ring Dips

**Complete a max unbroken set of each exercise. When you break, take no more than 20 seconds to start the next exercise. Focus is on the # of reps vs. the speed. Make sure you keep your technique in tact. If you technique starts to fade, consider it a break in the set, especially on the deadlift portion. Do not do more than 20 reps on either exercise each set.

 

Level 1 WOD:

5 rounds for max reps:
Bodyweight Deadlifts
Box Dips (elevate your feet on another box)

**Complete a max unbroken set of each exercise. When you break, take no more than 20 seconds to start the next exercise. Focus is on the # of reps vs. the speed. Make sure you keep your technique in tact. If you technique starts to fade, consider it a break in the set, especially on the deadlift portion. Do not do more than 20 reps on either exercise.

 

Post WOD Strength Session:

Strict Press

5×75%, 80%, 85%

**Rest 2 minutes between sets

Level 2 MODS:

MOD 1: Dips with knee in one piece of the strap

 

Level 1 MODS:

MOD 1: Feet elevated onto 3 plates, DL (75% BW)

MOD 2: Feet on 2 plates, DL (60% BW)

MOD 3: Feet on floor, DL (50% BW)