Monday September 28, 2015

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(Melissa rocked this lift.  Head through at the top, perfectly locked out elbows, speed under the bar when you watched it happen.  It was AWESOME! Great job Melissa!)

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Strength Warm-up

Hang Squat Cleans

3-3-3-3-3

**Your last 3 sets should be at 80,85,90% of your 1RM. Try to go unbroken reps.

**In between each set do 10 hollow rocks + 8 burpees + 6 candlestick rolls to stand

 

WOD

Level 2 WOD:

12-9-6
Muscle-ups
Deadlift (275,195)

**Each time you break a set of muscle-ups, do 3 penalty deadlfts on the spot. These do NOT count toward the deadlifts you already must complete.

**If you MODIFY Level 2: Start each round with a 20 second ring hold before beginning your MU Modification.  Most likely there will be no penalty associated with these mods, so this will just help you get better at your ring work.

 

Level 1 WOD:

12-9-6
Pull-ups
Deadlift (185,125)
**After each set accumulate 20 seconds of holding yourself up on the rings. Use the high rings if you feel comfortable.

**Each time you break a set of pull-ups, do 3 penalty deadlfts on the spot. These do NOT count toward the deadlifts you already must complete.

Level 2 MODS:

MOD 1: Jump to Transition + Ring Dip, DL (255,175)

MOD 2: 6 Transitions on Low Rings + 6 Ring Dips (do all the ring dips AFTER all the transitions), DL (225,155)

MOD 3: 6 Transitions on Low Rings + 6 Band Ring Dips (do all ring dips AFTER all transitions), DL (205,145)

 

Level 1 MODs:

MOD 1: Green Band Pull-ups, DL (155,105)

MOD 2: Med. Black Band Pull-ups, DL (135,95), Accumulate 20 second hold up between two boxes

MOD 3: Lg. Black Band Pull-ups, DL (115,75), Accumulate 20 second hold up on walls outside.

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