Tuesday February 23, 2016

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(Kudos to Mike for listening to his body and making an adjustments to ensure a weak muscle doesn’t get worse.  Even though he could get away with do an RX workout, and even though he WANTS to do an RX workout, the question is whether or not that RX will help him or hinder him for future success.  It is very important to listen to what your body says.  If you need a day of less intensity, take it.  If you need a day of rest, take it.  Your next workout will be higher quality and your results will stay on track. Pushing to the point where your workouts are low quality defeats the purpose of improvement.  So follow Mike’s example and do what you need to do to keep yourself as healthy as possible and your results as high quality as possible.)

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Level 2 WOD:

Wall Balls (20,16)
Walking Lunges with Med Ball Overhead (20,16)


Level 1 WOD:

Wall Balls (14,10)
Walking Lunges with Med Ball Overhead (14,10)


Post WOD Grunt Work: 10 minute cutoff

Choose 1 area to make a weakness become stronger:

  1. Run 1 mile
  2. 3 x 500m row, 50% rest (rest half the time it took you to row to previous 500m)
  3. 5 minute plank hold. Accumulate a full 5 minutes in the plank position.  At the top of each minute, do 3 push-ups. The time doing push-ups does not count toward your 5 minute total.
  4. Spin bike – 1 minute seated medium resistance, 1 minute standing heavy resistance x 5 rounds

Level 2 MODs:

MOD 1: (16, 14)


Level 1 MODs:

MOD 1: (10,6)

MOD 2: (6 WB, no weight lunges)