Tuesday April 14, 2015

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(Zach’s abs are definitely stronger after the evil wheel extravaganza on Saturday morning at 8am! 6 packs for the summertime….and yes, I am talking about abs!)

Level 2 WOD

Alternating TABATA:
Double Unders
Butterfly Pull-ups

**16 rounds total. Start with 20 seconds on of DU, 10 seconds rest. 20 seconds on of Pull-ups. 10 seconds rest. etc… Two Scores: Lowest number of DU completed on any given round and lowest number of pull-ups achieved on any given round.

 

Level 1 WOD

TABATA
4 rounds: Double Unders
4 rounds : Pull-ups
4 rounds :Double Unders
4 rounds: Hollow Rocks

**You will start by doing 4 rounds of DU (20 sec. on, 10 sec. off).  Then immediately switch to Pull-ups for 4, Back to DU for 4. Immediately to HR for 4.

**You will have 3 scores for this: Lowest # of DU accomplished on any given round.  Lowest number of Pull-ups on any given round and lowest number of HR on any given round.

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Level 2 MODs:

MOD 1: Butterfly Chin over

MOD 2: Chest to Bar Kipping

MOD 3: Chin over Kipping

 

Level 1 MODs:

MOD 1: Green Band Pull-ups, DU attempts

MOD 2: Med. Black Band Pull-ups, DU attempts

MOD 3: Large Black Band Pull-ups, Singles (every 3 singles counts as 1 rep)

MOD 4: Jumping Pull-ups, Singles (every 3 singles counts as 1 rep)

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