Thursday June 16, 2016

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(Jason is another great example of a smart CFJ athlete.  He has struggled with low back issues in his lifetime.  Whenever he sees a movement that he knows may be problematic, he ALWAYS asks a coach for a modification to do in case he needs it.  He knows and accepts his body for where it is currently and takes measures to keep himself safe and on the track to success!  It’s sometimes hard to take a step back, but it is always the right move!  Keep it up Jason!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

EMOM x 11 minutes

1 Power Clean (185,125)

3 KB Thrusters (53,35) (You will have a KB in each hand)

5 Toes to Bar

**If you fail a round, start over at the top of the next minute and give yourself a 10 burpee penalty for each round you do not get through at the end of the WOD.  So, If you are not even close to finishing the round, just stop at the 45 second mark and wait so you get a little rest break before the start of the next round.

 

Level 1 WOD:

EMOM x 11 minutes

1 Power Clean (135,95)

3 KB Thrusters (20,10# DB) (You will have a KB in each hand)

5 Hanging Leg Raises

**If you fail a round, start over at the top of the next minute and give yourself a 10 burpee penalty for each round you do not get through at the end of the WOD.  So, If you are not even close to finishing the round, just stop at the 45 second mark and wait so you get a little rest break before the start of the next round.

 

SUMMER BOOTCAMP:

WOD:

6 rounds for time:

400m SPRINT

Alternate between 1 minute of sandbag step-ups (L+R=2) and 1 minute of slam ball, abmat sit-ups

Rest 1 minute

**Example: You sprint your 400m as quickly as possible, walk to the step-up station. Your 1 minute for max rep starts as soon as you get there. Rest 1 minute. Run another 400m, walk to the sit-up station.  Your 1 minute for max reps starts as soon as you get there. Rest 1 minute, etc.  Your score will be a total time to completion AND the total number of step-ups and sit-ups combined.

Level 2 MODS:

MOD 1: PC (155,105), KB (35,20), KTE

Level 1 MODs:

MOD 1: PC (115,75), KB (empty bar thruster instead of KB/DB), V-ups