Wednesday December 30, 2015

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(Get ready for our 2016 Blast Off, beginning January 9th with a Goals Setting Workshop.  Leave with your year prepped and ready to rock for massive success!  Who are you going to be?)

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Level 2 WOD:

With a partner complete:
AMRAP 30 minutes:
5 Toes to Bar
10 Double Dumbbell Weighted Lunges (L+R=2)(35,25)… you will hold one in each hand with arms locked out overhead
15 Double Unders

**You will complete 3 rounds of the above work while your Partner Rows for calories. After your three rounds are complete, switch places and you will row while your partner does 3 rounds. Keep switching back and forth every 3 rounds for the 30 minute time frame. You will have 2 scores… an AMRAP score (combined for both partners) and a calorie score (combined for both partners)

 

Level 1 WOD:

With a partner complete:
AMRAP 30 minutes:
5 V-ups
10 Weighted Lunges with plate overhead (L+R=2)(35,25)
15 Double Unders

**You will complete 2 rounds of the above work while your Partner Rows for calories. After your three rounds are complete, switch places and you will row while your partner does 2 rounds. Keep switching back and forth every 3 rounds for the 30 minute time frame. You will have 2 scores… an AMRAP score (combined for both partners) and a calorie score (combined for both partners).

Level 2 MODs:

MOD 1: Lunges (25,18KB)

MOD 2: Lunges (45,35# plate overhead)

 

Level 1 MODs:

MOD 1: Lunges (25,15),

MOD 2: Lunges (15,10), DU attempts

MOD 3: Lunges (no weight), 4x singles

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