Thursday March 26, 2015

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(Brian enjoying the sunshine and working on his muscle-up transitions after a workout.  Brian always stays after his workouts to get in extra mobility work or to practice new skills.  How much extra effort do you put in to your accessory work?)

Level 2 WOD

2 Rounds:
Complete as many reps as possible in one minute of:
Deadlift (185,125)
Run 200m
Cleans (135,95)
Run 200m
Push Press (95,65)
Run 200m

 

**Your first minute will start with doing as many Deadlifts as possible in the minute. At the top of the next minute, you run (this will be a challenge for most of us, so run fast!). If you get done with the run before the minute, but do not have enough time for another full 200m, you can get another half rep by running around the building (run out the front door, come in the back door).   Next minute, 1 minute of cleans, one minute to run, etc. Repeat the sequence above two times. Runs count as 1 rep or .5 reps. Score will be total number of reps completed over the 12 minute time interval.

**You only get on bar, so you will need to quickly change out your weights AFTER your runs, not before . If you do not complete the 200m run in less than a minute, you get a 0, so make it count or switch to a MOD.

 

Level 1 WOD

2 Rounds:
Complete as many reps as possible in one minute of:
Deadlift (135,95)
Run 175m
Cleans (95,65)
Run 175m
Push Press (45,35)
Run 175m

**Your first minute will start with doing as many Deadlifts as possible in the minute. At the top of the next minute, you run (this will be a challenge for most of us, so run fast!). If you have time for another rep, go for it.  If not, go for a half rep (out the front door, in the back door). Next minute, 1 minute of cleans, one minute to run, etc. Repeat the sequence above two times. Runs count as 1 rep or .5 reps. Score will be total number of reps completed over the 12 minute time interval.

**You only get on bar, so you will need to quickly change out your weights AFTER your runs, not before. If you do not complete the 175m run in less than a minute, you get a 0, so make it count.

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Level 2 MODs:

MOD 1: 175m Run

 

Level 1 MODs:

MOD 1: (115,75), (75,55), (45,35), 1/2 rep runs (out the front door, in the back door only)

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