Monday January 25, 2016

Screen Shot 2016-01-24 at 4.44.00 PM

(Jay. The man of steel. The man who knows how to just push, push, push. Your heart is something we all wish we had.)

Sign up on Mindbody and Post Scores to Whiteboard

Skills Session:

Muscle-ups:  We will do the three drills as seen in this video and then work on putting it all together.

Level 2 WOD:

EMOM x 20 minutes:
Minute 1: 5/3 Muscle-ups (If this # of Kipping MU is too easy, go for strict instead), Rest the duration of the minute
Minute 2: 30 Double Unders + hold plank until the 50 second mark.
Minute 3: 10/8 Handstand Pushups (if this # of Kipping is too easy, go fro strict instead). Rest the duration of the minute.
Minute 4: Row 20/15 calories. Rest the duration of the minute.

 

Level 1 WOD:

EMOM x 20 minutes:
Minute 1: 6 Shoot Throughs, Rest the duration of the minute
Minute 2: 20 Double Unders + hold plank until the 50 second mark.
Minute 3: 6 Box Handstand Pushups. Rest the duration of the minute.
Minute 4: Row 13/11 calories. Rest the duration of the minute.

Level 2 MODS:

MOD 1: 7/5 Ring Dips (unassisted), 1 abmat strict, Row 18/13

MOD 2: 8 Ring Dips (green band), 1 abmat + 15 plate kipping, Row 17/12

 

Level 1 MODS:

MOD 1: 4 Shoot Throughs, 15 DU attempts + plank, 2 Full Wall Walks, Row 12/10

MOD 2: 4 Shoot Throughs, 30 seconds lateral hurdle jumps + plank, 3 Kick to Handstands + 5 second hold, Row 11/9

Leave a Comment