Thursday March 30, 2017

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(Steve, Scott, and David rocking the ropes at 5:30am Wednesday morning.  These guys were knocking out 1 pulls and going head to head.  Great way to start the morning off right.)

Level 2 WOD:

3 Rounds for max reps:

1 minute for max reps Deadlift (135,95)

Rest 1 minute

1 minute for max reps Chest to Bar Pull-ups

Rest 1 minute

1 minute for max reps Power Cleans (135,95)

Rest 1 minute

 

Level 1 WOD:

3 Rounds for max reps:

1 minute for max reps Deadlift (115,75)

Rest 1 minute

1 minute for max reps  Kipping Pull-ups

Rest 1 minute

1 minute for max reps Power Cleans (115,75)

Rest 1 minute

 

BOOTCAMP:

3 rounds for time for max reps:

1 minute for max reps Box Jumps (24″,20″)

Rest 1 minute

1 minute for max reps Pull-ups (do chest to bar if you can)

Rest 1 minute

1 minute for max reps of Medicine Ball Cleans (20,16)

 

**modify to lower jumps, band pull-ups, and a lighter medicine ball if needed

Level 2 MODS:

MOD 1: STRICT Chin over pull-ups

 

Level 1 MODS:

MOD 1: Green Band, (95,65)

MOD 2: Black Band (75,55)