Monday February 1, 2016

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(Gordon is a great example for all of us in the gym.  He goes hard, pushes his limits, and demands quality from himself.  Another way he is an good example shows in the photo.  One of his elbows is slightly below the bar on the SDHP. We know that it should be above the bar.  So, the example he is setting is that no matter how good you get, there is always something to work on, a minor adjustment, a way to get better.  Never stop learning and pushing yourself to be better!  We all know that Gordon will, so follow his lead and pick one thing that you can do 1% better today than you did it yesterday!  Your results will thank you!)

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Cardio WOD:

1000m Row test (notice you can add this to the whiteboard section as well)

Level 2 WOD:

Alternating EMOM x 20 minutes:
Odd: 40 Double Unders
Even: 12 Kettlebell Thrusters (2x 35, 2x 25#DB)

**For the Thrusters, you will hold one weight in each hand and perform the thruster just as you would do it with a barbell.

**If you complete your DU before :35 on the clock, drop and do hollow rocks until the :50 mark.

Level 1 WOD:

Alternating EMOM x 20 minutes:
Odd: 20 Double Unders
Even: 12 Kettlebell Thrusters (2x 20, 2x 18)

**For the Thrusters, you will hold one weight in each hand and perform the thruster just as you would do it with a barbell.

**If you complete your DU before :35 on the clock, drop and do hollow rocks until the :50 mark.

Level 2 MODS:

MOD 1: KB (2×25#DB, 2x 20# KB)

MOD 2: 10 reps KB (2 x 25#, 2x 18#)

 

Level 1 MODs:

MOD 1: KB (2 x 18, 2 x 10#DB), 10 DU Attempts. (only if you cannot get through 20 DU in 1 minute. Start with actual DU and see how far you can get for the at least the first minute)

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