Tuesday March 21, 2017

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(Cary working that proud chest during the deadlifts on 17.4.  This is definitely a workout that is a great test of how we improve year after year.  Awesome job to everyone this week!)

Level 2 WOD:

5 rounds for time:

10 Dumbbell Clean and Jerks (5 on the right and then 5 on the left)(50,35)

3 Muscle-ups

 

**On the C & J, start from the top of the knee.  Clean the DB up to the shoulder and then do a push jerk overhead.

 

Level 1 WOD:

5 rounds for time:

10 Dumbbell Clean and Jerks ( 5 on the right and then 5 on the left)(25,10)

5 Shoot-throughs

 

**On the C & J, start from the top of the knee.  Clean the DB up to the shoulder and then do a push jerk overhead.

 

BOOTCAMP:

AMRAP in 20 minutes:

3x Down/Back Sled Pull (1/2 BW)

10 Ring Rows

15 Push-ups

20 Air Squats

Level 2 MODS:

MOD 1: MU (Bar Muscle-ups)

MOD  2: MU (9 Unassisted Ring Dips), DB (35,25)

 

Level 1 MODS: none (men can go down to 10#)