Wednesday March 8, 2017

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(Congrats to Amber Nelson for being our Featured Athlete of March.  She is an inspiration and has done amazing things during the pregnancy of her second child.  Way to go Amber!)

Strength Session:

Push Press

5 x 75%, 80%, 85%

**In between each set, do a 20 second L-sit hold on the rings

**If the L-sit hold is too difficult, do a tuck hold (knees above hips) OR if the tuck hold is too difficult, just hold yourself up on the rings for 20 seconds.

 

Level 2 WOD:

EMOM x 15 minutes:

Minute 1: 7 Deadlifts (185.125) + 7 Box Jumps (24″,20″)

Minute 2: 15/12 Calorie Row

Minute 3: 7 Wall Balls (20,16) + 7 Sit-ups

 

Level 1 WOD:

EMOM x 15 minutes:

Minute 1: 5 Deadlifts (135,95) + 5 Box Jumps (24″,20″)

Minute 2: 10/8 calorie row

Minute 3: 5 Wall Balls (14,10) + 5 Sit-ups

Level 2 MODS:

MOD 1: 6 reps each on Minutes 1 & 3, 13/11 calories, WB (16,14)

 

Level 1 MODS:

MOD 1: DL (115,75), BJ (20″,3 plates), 8/6 calorie row, WB (10,6)