Monday November 14, 2016

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Strength Session:

Overhead Squat

1-2-3-3-3

**Sets of 1 and 2 are warm-up sets.  Sets of 3 will be completed at 80,85, and 90% of your 1RM.

**In between the sets 3 and at the very end, complete 15 Balls Slams for a total of 3 rounds of ball slams.

 

Level 2 WOD:

“Inspired by Dae Han”

3 rounds for time:
Run 800m
3 Rope Climbs
12 Thrusters (135,95)

 

Level 1 WOD:

3 rounds for time:
Run 800m
1 Rope Climb
12 Thrusters (95,65)

 

Grunt Work:

1.Shawn’s Core WOD

2. 10 Hip to Bar Swings before and after class OR Practice False Grip Swings on the rings for 5 minutes before and after class

Level 2 MODS:

MOD 1: 3/4 Climbs, TH (115,75)

 

Level 1 MODS:

MOD 1: 3/4 Climbs, TH (75,55)

MOD 2: 12 STRICT Pull-ups (use a band if necessary), TH (45,35)