Thursday April 23, 2015

IMG_1705

 

(Welcome back to Gary!  Here is he perfecting his squat form and working out some mobility issues that have built up from working behind a desk.  Glad to see you back in action!)

Level 2 WOD

AMRAP in 9 minutes (broken down into 3 x 3 minute intervals with different movements. No breaks between the intervals.)
0-3 minutes:
30 Single Jumps
Toes to Bar
**T2B rep count starts with 3, then 6, then 9, etc.. Keep adding three reps each time you get back there.

3-6 minutes:
20 Double Unders
Chest to Bar Pull-ups
**C2B rep count starts with 3, then 6, then 9, etc.. Keep adding three reps each time you get back there.

6-9 minutes:
10 Triple Unders
Bar Muscle-ups
**BMU rep count starts with 3, then 6, then 9, etc.. Keep adding three reps each time you get back there.

**Score will be total number of reps completed over the 9 minutes including jump rope reps. So you will have one giant number in the end.

 

Level 1 WOD

AMRAP in 9 minutes (broken down into 3 x 3 minute intervals with different movements. No breaks between the intervals.)
0-3 minutes:
30 Single Jumps
Leg Raises with ball between the feet (10,6)
**Leg Raises rep count starts with 3, then 6, then 9, etc.. Keep adding three reps each time you get back there.

3-6 minutes:
20 Backwards single jumps
Hanging Leg Raises (get your knees up as high as possible, practice your KTE or T2B)
**HLR rep count starts with 3, then 6, then 9, etc.. Keep adding three reps each time you get back there.

6-9 minutes:
10 Double Unders
Pull-ups
**Pull-up rep count starts with 3, then 6, then 9, etc.. Keep adding three reps each time you get back there.

**Score will be total number of reps completed over the 9 minutes including jump rope reps. So you will have one giant number in the end.

IMG_1730

Level 2 MODS:

MOD 1: 2nd round (Chin Over Pull-ups), 3rd round (TU attempts andC2B Pull-ups)

MOD 2: 1st round (V-ups with weight in hands (14,10)), 2nd Round ( 30 DU and Green Band Chin Over PU), 3rd Round (30 DU and Green Band Chest to Bar PU)

 

Level 1 MODS:

MOD 1: 3rd Round (DU attempts and Green Band Chin Over Pull-ups)

Leave a Comment