Tuesday December 2, 2014

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(Bill knocking out some Thanksgiving Day Box Jumps! Bill is one of our lifetime members and we are very thankful for him!)

Level 2 WOD:

3 rounds for max reps:
Wall Walks (Chest and Thighs must contact the wall)
Spin Bike (8 out of a 10 on perceived exertion)
Chest to Bar Pull-ups
Row for calories
Legless Rope Climb

**You will have 1 minute at each station to get as many reps as possible. After all 5 stations have been completed, you will get 1 minute to rest before the next round starts. On the Bike, your score will be the number of times your left foot hits the bottom position of the pedal stroke. You are not allowed to sit down.

 

Level 1 WOD:

3 rounds for max reps:
Box Handstand Pushups (24″,20″)
Spin Bike (8 out of a 10 on perceived exertion)
Kipping Pull-ups
Row for calories
Blue tape Rope Climb (if you can make it to the top, please do)

**You will have 1 minute at each station to get as many reps as possible. After all 5 stations have been completed, you will get 1 minute to rest before the next round starts. On the Bike, your score will be the number of times your left foot hits the bottom position of the pedal stroke. You are not allowed to sit down.

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Level 2 MODs:

MOD 1: WW (Only thighs touch wall), Strict Chin Over PU, Rope Climb with Feet up to top

 

Level 2 MODS:

MOD 1: HS (DB Push Press 25#KB, 18#KB in each hand), Green Band Assisted PU, 1 move rope climb

MOD 2: HS (DB STRICT press 18#KB, 10#DB), Black Band PU, Assisted Rope Climbs (down/up =1)