Saturday January 14, 2017

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Level 2 WOD:

With a partner complete:
400m run or 30 calorie row…… Deadlift Holds (185,125)
30 Strict Handstand Pushups…. Handstand Hold
30 Toes to Bar….. Hang from the Bar
50 Synchronized Overhead Lunges (75,55)(L+R=2)
**For this workout, Partner A will start with the run or row. During that time frame, Partner B will be holding a deadlift bar off the ground. DO NOT LET IT GO! Then partners will switch places and Partner B will run or row and Partner B will hold the deadlift. All exercises will follow this same pattern until the Lunges. For this part, both partners will have a bar and they need to complete the 50 reps together, at the same time, and synchronized. Give yourself a no rep if you are not synchronized. The clock stops at the end of the lunges.

 

Level 1 WOD:

With a partner complete:
400m run or 30 calorie row…… Deadlift Holds (135,95)
30 Pushups…. Plank Hold
30 Hanging Leg Raises….. Ring Row Hold (imagine the start position of a ring row)
50 Synchronized Front Rack Lunges (45,35)(L+R=2)

 

**For this workout, Partner A will start with the run or row.  During that time frame, Partner B will be holding a deadlift bar off the ground.  DO NOT LET IT GO!  Then partners will switch places and Partner B will run or row and Partner B will hold the deadlift.  All exercises will follow this same pattern until the Lunges.  For this part, both partners will have a bar and they need to complete the 50 reps together, at the same time, and synchronized.  Give yourself a no rep if you are not synchronized.  The clock stops at the end of the lunges.

Level 2 MODS:

MOD 1: Full ROM Kipping HSPU

MOD 2: 1 Abmat HSPU- Strict

MOD 3: 2 Abmat HSPU – Strict, Lunges (45,35), KTE, DL Hold (155,105)

 

Level 1 MODS:

MOD 1: DL Hold (115,75), Knee Pushups, V-ups, Unweighted Lunges