Friday January 6, 2017

screen-shot-2017-01-05-at-3-37-30-pm

(Katie rocked her strength session during Wednesday’s class.  She knocked out a push press 20# heavier than she thought she could and these back squats looked like a piece of cake.  Katie is an example that small, consistent, steps in the right direction yields big time results!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Level 2 WOD:

2000m Row Buy In
then, immediately after the row….
AMRAP in 8 minutes:
4 Handstand Push-ups
8 Kettlebell Swings (53,35)
12 Weighted Sit-ups (30,20)

 

Level 1 WOD:

2000m Row Buy In
then, immediately after the row….
AMRAP in 8 minutes:
4 Push-ups
8 Kettlebell Swings (53,35)
12 Weighted Sit-ups (30,20)

 

MANDATORY Grunt WORK:

5 minute prize squat hold

3 minute straddle stretch (make sure your back doesn’t round)

3 minute pigeon stretch each leg (work the corners)

5 skin the cats (focus most on the shoulder stretch if you are unable to do the whole movement)

5 bridge ups with a 5 second hold at the top (try to work a bigger ROM each rep)

Level 2 MODS:

MOD 1: 1 abmat HSPU

MOD 2: 2 abmat HSPU

MOD 3: Push-ups (no knees)

 

Level 1 MODS:

MOD 1: Knee Push-ups, KB (35,20), unweighted sit-ups