Thursday November 20, 2014

(Channel your inner gymnast today by watching this!)

Level 2 WOD:

In groups of 3: Work for 30 minutes:
Station #1:
Row for meters until partners are done at stations 2 & 3
Station #2:
9-6-3
Freestanding Handstand Pushups
4x Hollow Rocks
Station #3:
2 rounds:
5 Muscle-ups (Strict for men, kipping for women)
20 Jumping Lunges with KB (35,20) (L+R=2)

**There will be one person at each station completing the assigned work.  When stations #2 & #3 have been completed, the group will rotate to the next station.  If you finish before your teammate, hold an L-sit between two boxes until they are done (yes you can take rest breaks).  The rower will continuously row until both other teammates have completed their work.  Each teammate must complete all three stations at least once.

 

 

Level 1 WOD:

In groups of 3: Work for 30 minutes:
Station #1:
Row for meters until partners are done at stations 2 & 3
Station #2:
9-6-3
Wall Walks
4x Sit-ups
Station #3:
2 rounds:
10 Shoot Throughs
20 Jumping Lunges (L+R=2)

**There will be one person at each station completing the assigned work.  When stations #2 & #3 have been completed, the group will rotate to the next station.  If you finish before your teammate, hold a plank between two boxes until they are done (yes you can take rest breaks).  The rower will continuously row until both other teammates have completed their work.  Each teammate must complete all three stations at least once.

Level 2 MODs:

MOD 1: Strict HSPU, MU (7 Jump to transitions + 7 Unassisted Ring Dips)

MOD 2: Kipping HSPU, MU (7 Strict Pull-ups + 7 Unassisted Ring Dips)

Switch to Level 1 WOD if these mods are too much for you at this time. No shame, just practice. These movements are HARD.

 

Level 1 MODS:

MOD 1: Kick to handstand

MOD 2: Strict DB Push Press (18#KB, 10# DB), Regular Lunges (no jumping)