Monday July 11, 2016

Screen Shot 2016-07-10 at 9.21.21 AM

(Kait has a perfect front rack position on these lunges.  Nice high elbows, chest completely upright, and triceps parallel to the floor.  This is what it should always look like!  Nice work Kait!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Strength

Front Squat

5 x 75%, 3 x 85%, 1+ x 95%

(If you can do more than 1 at 95%, do that)

 

Level 2 WOD:

4 Rounds for time:
3 Hang Power Snatch (155,105)
6 Overhead Squat (155,105)
9 Ring Dips
50 Double Unders
Rest 90 seconds

 

Level 1 WOD:

4 Rounds for time:
3 Hang Power Snatch (95,65)
6 Overhead Squat (95,65)
9 Box Dips with Feet on 2 plates
30 Double Unders
Rest 90 seconds

Level 2 MODS:

MOD 1: (135,95), Band Assisted Dips (knee in 1 piece of strap)

MOD 2: (115,75), Band Assisted Dips (knee in 2 pieces of strap)

 

Level 1  MODs:

MOD 1: (75,55), Box Dips with feet on 1 Plate

MOD 2: (65,45), Box Dips with feet on floor (leg straight)

MOD 3: (45,35), Box Dips with knees bent