Tuesday July 19, 2016

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(Holy traps!  Mike is looking totally ripped working this 45# plate farmer carry.  Father of 4 who travels non-stop.  No excuses.  Do the work, make it a priority, and this is the result!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Skills Session:


Level 2 WOD:

AMRAP in 20 minutes:
10 Pistols (L+R=2)
1 Rope Climb
15 Push-ups


Level 1 WOD:

AMRAP in 20 minutes:
20 Lunges with Plate Overhead (35,25) (L+R=2)
10 Ring Rows
15 Push-ups



Fight Gone Bad Style

Hurdle Passes — think football, set them up go through them, like you are stepping into tires

M shape cone runs… Run forward, backward, forward, backward, side shuffle to start point

Stick Jumps (24″, 20″)(L+R=2)

Jumping Lunges (each jump counts as 1)

Bike… no seat, 8/10 on perceived exertion… go hard and fast with heavy resistance

Level 2 MODS:

MOD 1: Candlestick Roll to Pistol

MOD 2: Candlestick Roll + Pistol to a Box/Ball, Blue Tape


Level 1 MODS:

MOD 1: Lunges (25,15), Knee Push-ups