Friday March 11, 2016

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(Focus and concentration. Hard work and perseverance.  Believe you can.)

Register for classes on Mindbody and Post Scores to Whiteboard

Strength

5 x 75%, 3 X 85%, 1 X 95% of 1RM

**In between each set hold a 2 minute plank and then rest 1 minute before starting your next set

 

WOD: If you are doing 16.3 on Saturday, please substitute 6 Down/Back Sled Pulls (135,90) + 10 burpees instead of doing the KB carries during today’s workout.

Level 2 WOD:

5 rounds
175m Overhead Kettlebell Walks (53,35 in each hand)
10 Triple Unders

**Every time you stop and set the KB’s down, immediately do 3 burpees.

Level 1 WOD:

5 rounds
175m Front Rack Kettlebell Walks (35,20 in each hand)
30 Double Unders

**Every time you stop and set the KB’s down, immediately do 3 burpees.

Level 2 MODS:

MOD 1: Overhead KB (35, 20), 30 DU

 

Level 1 MODs:

MOD 1: Farmer Carries (35,20 in each hand), 60 Singles