Friday April 1, 2016

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(The calm before the 16.5 storm)

Register for Classes on Mindbody and Post Scores to Whiteboard

Strength:

1 Power Clean + 1 Hang Power Clean

**2 weighted pull-ups in between each set

**Take 15 minutes to work up to 85% of your 1RM Clean. Add weight to your weighted pull-ups each set as well.

 

Level 2 WOD:

3 x 4 minute AMRAP
6 Kettlebell Swings (70,53)
6 Push Press (115,75)(135,95)(155,105)
6 Box Jumps (24″,20″)

**Rest 2 minutes between rounds
**You will not start over at the top of each AMRAP. You will begin where you left off on the previous set. During your rest break you will need to add weight to your push press bar. See prescribed weights above. Your score will be a total number of reps completed across the 3 AMRAPs.

 

Level 1 WOD:

3 x 4 minute AMRAP
6 Kettlebell Swings (35,20)
6 Push Press (75,55)(95,65)(115,75)
6 Box Jumps (24″,20″)

**Rest 2 minutes between rounds
**You will not start over at the top of each AMRAP. You will begin where you left off on the previous set. During your rest break you will need to add weight to your push press bar. See prescribed weights above. Your score will be a total number of reps completed across the 3 AMRAPs.

Level 2 MODS:

MOD 1: KBS (53,35), PP (95,65)(115,75)(135,95)

 

Level 1 MODS:

MOD 1: KBS (20,18), PP (45,35)(75,55)(95,65), BJ (20″, 3 plates)