Tuesday April 12, 2016

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(Oh the faces of mobility work!  So important to make sure our bodies remain flexible and able to move through the entire range of motion of our joints, but man, that work can be painful.  Marcia is grit tin’ through it though as Shannon just smiles on!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Strength

Dumbbell Bench Press

5 sets by 12 reps … Goal is to use as heavy as possible without hurting yourself and going unbroken.  You MUST have a spotter. If you start with a certain weight and it feels too easy, add some weight.  Maybe use KB’s instead of DB if you need heavier.  This is not movement we do often, so be safe.  If you have shoulder trouble right now… stay light!

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Level 2 WOD:

AMRAP in 23 minutes:
12 Deadlift (155,105)
9 Hang Power Cleans (155,105)
6 Push Jerks (155,105)
**After each round alternate between running a 200m and doing 50 Double Unders.

 

Level 1 WOD:

AMRAP in 23 minutes:
12 Deadlift (95,65)
9 Hang Power Cleans (95,65)
6 Push Jerks (95,65)
**After each round alternate between running a 200m and doing 30 Double Unders.

Level 2 MODs:

MOD 1: (135,95)

MOD 2: (115,75)

 

Level 1 MODS:

MOD 1: (75,55)

MOD 2: (45,35), 30 Lateral Bar Jumps (L+R=2)