Saturday April 16, 2016

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(Erik knocking out the core WOD during his personal training session last week.  This guy is making huge gains in the one-on-one environment!  He knows himself, he has goals, and most importantly, he is consistent.  He never misses a session!  That is a perfect recipe for success!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

With a partner complete:
60 Sumo Deadlift High Pulls (95,65)
12 Rope Climbs
60 Kettlebell Swings (53,35)
24/12 Muscle-ups (24 reps for men, 12 for women… if you are a mixed gender group, do 16 total reps and the men need to complete 10 of those reps)

**At the top of each minute, both partners stop and do 3 burpees. If you are at the top of the rope or the rings at the top of the minute, just complete the burpees when you come down from finishing the rep and while your partner is doing their reps. Only one partner works at a time. On the SDHP and KBS, split the work as necessary. On the Ropes and MU, alternate every rep unless you are a mixed gender group and then the men can do 2 reps at a time.

 

Level 1 WOD:

With a partner complete:
60 Sumo Deadlift High Pulls (45,35)
36 Ring Rows
60 Kettlebell Swings (20,18)
36 Box Dips

**At the top of each minute, both partners stop and do 3 burpees. If you are at the top of the rope or the rings at the top of the minute, just complete the burpees when you come down from finishing the rep and while your partner is doing their reps. Only one partner works at a time. On the SDHP and KBS, split the work as necessary. On the Rings and Dips, alternate every 6 reps.

Level 2 MODs:

MOD 1: SDHP (75,55), Blue Tape, KBS (35,20), MU (36 Unassisted Pull-ups + 36 Box Dips.. … alternate every 6 reps)