Thursday December 3, 2015

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(There was once a time where Penny couldn’t make this jump. With some time and confidence, she now makes it look easy!  Doesn’t matter who you are, or where you are starting from, there is always progress to be made!)

Sign up on Mindbody and Post Scores to Whiteboard

WOD: Will be done in two heats with a partner.  You will count their reps for them and cheer them  on.  Hold them accountable to getting the same numbers or better each round.

Level 2 WOD:

This workout will be completed Fight Gone Bad style:
3 Rounds
Handstand Hip Touches (L+R=2)
Ball Slams (30,20)
Grasshoppers (L+R=1)(Make sure your shin contacts your forearm for a good rep)
Rope Climb
Row for calories
Rest 1 minute

**You will have 1 minute at each station to get as many reps as you can. At the top of the minute, you will switch to the next station. After you have completed all 5 stations, you will get 1 minute to rest. You will repeat a total of 3 times. Your score is the total number of reps completed across the entire 17 minutes.

 

Level 1 WOD:

This workout will be completed Fight Gone Bad style:
3 Rounds
Wall Walks (Hips and Thighs Touch Wall)
Ball Slams (30,20)
Grasshoppers (L+R=1)(Make sure your shin contacts your forearm for a good rep)
Assisted Rope Climbs (Down+Up = 1 Rep) (Make sure to raise hips off floor before pulling up)
Row for calories
Rest 1 minute

**You will have 1 minute at each station to get as many reps as you can. At the top of the minute, you will switch to the next station. After you have completed all 5 stations, you will get 1 minute to rest. You will repeat a total of 3 times. Your score is the total number of reps completed across the entire 17 minutes.

Level 2 MOD (The middle Row):

MOD 1: Handstand Hand Lifts (try to touch shoulder if possible), Blue Tape Climbs

 

Level 1 MODs:

MOD 1: Wall Walks (Just get up as high as you can)

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