Monday May 11, 2015

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(Rain and snow are no excuse for the CFJ crowd to come crush a workout.  Saturday’s classes were full of awesome athletes working to make themselves a little bit better than they were the day before!)

Level 2 WOD:

AMRAP for 20 minutes:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70,53)
5 Pull-ups
10 Push-ups
15 Air Squats

 

Level 1 WOD:

AMRAP for 20 minutes:
2 Ring Dips
4 Box Handstand Pushups
8 Kettlebell Swings (35,20)
10 V-ups
2 Pull-ups
4 Push-ups
8 Air Squats
10 v-ups

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** For the Box HSPU, you will place your feet on top of a box, with  your butt in the air (think v-ups).  You will touch your head to the floor (think HSPU).  If this is too hard, put your knees on the box and try again.  Still too hard, get a lower box (3 plates) and try again.  DO NOT MOVE YOUR HANDS FORWARD (into pushup position) to do this. Simulate a handstand position, not a push-up position.

Level 2 MODs:

MOD 1: MU (4 Jump to transitions first then, 4 Ring Dips), HSPU (1 abmat),

MOD 2: MU (4 MU transitions with a box), HSPU (2 abmats), KBS (53,35)

 

**See 6:55 seconds on this video for the MOD 2 movement…


Level 1 MODS:

MOD 1: Green Band Assisted Dips and Pull-ups

MOD 2: Med. Black Band Assisted Dips and Pull-ups

MOD 3: Lg. Black Band Assisted Dips and Pull-ups, KBS (20,18), HS (Kick to HS with 3 second pause)

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