Wednesday February 1, 2017

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(Congrats to David P. for being our Featured Athlete of February!  This guy crushes the 5:30am class and just look at this mobility!  Way to go David!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Strength Session:

EMOM x 9 minutes Back Squat

Minutes 1,2,3: 1 lift @ 80% of your 1RM followed by v-up holds until the 45 second mark

Minutes 4,5,6: 1 lift @ 85% of your 1RM followed by plank holds until the 45 second mark

Minutes 7,8,9: 1 lift @ 90% of your 1RM followed by v-ups holds until the 45 second mark

 

Level 2 WOD:

4 x 4 minute AMRAPs
10 Kettlebell Swings (70,53)
10 Box Jump Overs (24,20)
10 Abmat Sit-up with Slam Ball (30,20)
Rest 1 minute between AMRAPs

 

Level 1 WOD:

4 x 4 minute AMRAPs
10 Kettlebell Swings (35,20)
10 Box Jump Overs (24,20)
10 Abmat Sit-up with Slam Ball (30,20)
Rest 1 minute between AMRAPs

Level 2 MODS:

MOD 1: KB (53,35)

 

Level 1 MODS:

MOD 1: KB (20,18), BJO (20″,3 plates), unweighted sit-ups