Thursday January 5, 2017

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(Bill has kicked the New Year off right by committing himself to a solid nutrition plan.  How have you made a commitment to better yourself this year?)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Level 2 WOD:

AMRAP in 20 minutes:
9 Deadlift (225,145)
8 Ring Dips
9 Squat Cleans (135,95)

**To load your bar, start with the squat clean weight. For men, add 1 red plate to each side to get your deadlift weight. For women, add 1 x 25 plate on each side to get your deadlift weight. Only one bar per person so you will need to strip weights off and on today.

 

Level 1 WOD:

AMRAP in 20 minutes:
9 Deadlift (145,105)
8 Box Dips
9 Squat Cleans (75,55)

 

BOOTCAMP:

Complete 15 rounds of the following sequence:

5 Kettlebell Swings (53,35)

Burpee Kettlebell Step-up

5 Goblet Squats on top of the box (53,35)

 

***A burpee KB step-up is:  Drop down and do a burpee, pick up KB and step up onto box.

 

Grunt WORK:

Row 50 Calories

Level 2 MODS:

MOD 1: SC (115,75), DL (185,125),

–Men, add 1 blue plate to each side. Women, add 1 x 25 plate to each side.

MOD 2: SC (95,65), DL (165,115), Band Dips

–Men, add 1 blue plate to each side. Women, add 1 x 25 plate to each side.

 

Level 1 MODS:

MOD 1: SC (45,35), DL (115,85)

–Men, add 1 blue plate to each side. Women, add 1 x 25 plate to each side.