Monday July 18,2016

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(Laurel catching some air on some box jumps last week!  She is headed back to CSU soon and we are going to miss her. She has made some massive improvements in the last two months, especially in her front squat technique, which landed her a 145# PR! Thanks for hanging around all summer Laurel!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 Partner WOD:

With a partner complete:

AMRAP in 30 minutes

10 Thrusters (115,75)(135,95)(As heavy as possible)

10 Box Jumps (24”,20”)

Run 400m together

**Partner 1 will complete the 10/10 and then both partners will run together. Then switch which partner is doing the work.  While you partner is working, you will alternate between holding:

Plank

Wall-Sit

Hollow Rock HOLD

**For the Thrusters, after both partners have done a set at a particular weight, go up in weight. The goal is to get as heavy as possible and be able to push heavy weight even while you are tired.  Focus in on your technique and see what you are capable of!

 

Level 1 Partner WOD:

AMRAP in 30 minutes

10 Thrusters (75,55)(95,65)(As heavy as possible)

10 Box Jumps (24”,20”)

Run 400m together

**See the explanation for the Level 2 WOD to see how workout flows.

Level 2 MODS:

MOD 1: (95,65)(115,75)(AHAP)

 

Level 1 MODs:

MOD 1: (65,45)(75,55)(AHAP), (20”, 3 plates)

MOD 2: (45,35)(65,45)(AHAP), Step-ups