Wednesday August 26, 2015

Screen Shot 2015-08-25 at 9.53.40 AM

 

(Meet Britt!  A former gymnast gone amazing runner.  This was her third day of training!  Say hi and get to know her when you see her in the gym next!)

Sign up on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

Every 5 minutes on the 5 minute x 5 Rounds:
5 Hang Power Cleans (135,95 or if you can PC 225,155… use 185,125 for the workout instead)
10 Box Jumps (24″,20″)
15 Wall Balls (20,16)
20 Kettlebell Snatch (53,35)(L+R=2)..do not have to alternate every rep

**You have 5 minutes to complete the above work. However much time you have left, you get to rest. Your goal is to make your splits even and write down how long each round took you. If you do not finish in the 5 minutes, you must start over at the 5 minute mark and note how many reps you completed within the time frame. Get it done though otherwise you get no rest time.

**Score will be the total time of all 5 rounds added together (example: 4:00, 4:15, 4:15, 4:15, 4:02 = 16:47)

 

Level 1 WOD:

Every 5 minutes on the 5 minute x 5 Rounds:
5 Hang Power Cleans (95,65)
10 Box Jumps (24″,20″)
15 Wall Balls (14,10)
20 Kettlebell Snatch (20,18)(L+R=2)..do not have to alternate every rep

**You have 5 minutes to complete the above work. However much time you have left, you get to rest. Your goal is to make your splits even and write down how long each round took you. If you do not finish in the 5 minutes, you must start over at the 5 minute mark and note how many reps you completed within the time frame. Get it done though otherwise you get no rest time.

**Score will be the total time of all 5 rounds added together (example: 4:00, 4:15, 4:15, 4:15, 4:02 = 16:47)

 

**Read more for MODS and Post WOD Cool Down

Level 2 MODS:

MOD 1: HPC (115,75), WB (16,14), KBS (35,20)

 

Level 1 MODS:

MOD 1: HPC (75,55), WB (10,6), KBS (18, 10#DB), BJ (20″, 3 plates)

MOD 2: HPC (45,25), WB (6), KBS (10#DB), BJ (3 plates, 2 plates)

 

Post WOD Cool Down

– 5 Skin the cats + 5 Handstand Walks or Holds + 5 minute squat hold

 

Leave a Comment