Thursday February 18, 2016

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(There was a time when Jason could barely air squat, maintain a neutral spine, and keep his knees over his toes.  Let alone in an overhead squat position.  And now look at him!!  So much improvement has occurred on his journey with us up to this point.  It is truly outstanding!  Way to keep working and refining to produce high quality movement Jason!)

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Strength:

Deadlift

5 x 75%, 80%, 85% of 1RM

**In between sets do 5 Knees to Elbows + 3 Pull-ups + 1 minute easy jump rope

Level 2 WOD:

For time:
4 Rope Climbs
21 Box Jumps (30″, 24″)
3 Rope Climbs
15 Box Jumps (30″,24″)
2 Rope Climbs
9 Box Jumps (30″, 24″)
1 Rope Climb

**11 Minute cutoff

 

Level 1 WOD:

For time:
21 Box Jumps (24″, 20″)
2 Rope Climbs
15 Box Jumps (24″,20″)
2 Rope Climbs
9 Box Jumps (24″, 20″)
2 Rope Climbs

**11 Minute cutoff

Level 2 MODs:

MOD 1: (24″,20″)

 

Level 1 MODS:

MOD 1: Blue Tape Rope Climbs

MOD 2: 2 moves, (20″, 3 plates)

MOD 3: 8 Strict Pull-ups (use a green or medium black band.  STRICT! No bouncing the band or using the legs to help out). BJ (Forward Facing Hurdle Jumps..each jump counts as 1)