Friday July 24, 2015

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(Paul and Mike making easy work of the rope climbs on Tuesday. Great job fellas!)

Sign up on Mindbody and Post scores to Whiteboard

 

Level 2 WOD:

21-18-15-12-9-6-3
Pistols (L+R=2)
Unbroken Pull-ups

**Each time you break on pull-ups, give yourself a 3 burpee penalty.  Complete the entire penalty at the END of the workout. If you want to claim an RX, you must complete the entire set unbroken.  So, if you break at 10. You accumulate 3 burpees and you have to start over from the beginning. Go for it team, I believe in you!

 

Level 1 WOD:

21-18-15-12-9-6-3
Walking Lunges with Plate Overhead (35,25)
Pull-ups

**No burpee penalties for broken pull-ups

 

**Read more for MODs and Post WOD Cool Down

Level 2 MODs:

MOD 1: Pistols to a Ball, Broken sets of Pull-ups with 3 burpee penalty for each break

MOD 2: Weighted Walking Lunges (45,35 Overhead), Broken sets of Pull-ups with 3 burpee penalty for each break

MOD 3: Weighted Walking Lunges (45,35 Overhead), Broken sets of Pull-ups with 3 burpee penalty for each break

 

Level 1 MODS:

MOD 1: Green Band Pull-ups

MOD 2: Med. Black Band Pull-ups, Lunges (25,15)

MOD 3: Large Black Band Pull-ups, Lunges (15,10)

 

Post WOD Cool Down

20 Sit-up to Straddles

3 minute Pancake Split Stretch

20 Sit-up to Pikes

3 minute Pike Hold

10 Bridge-ups

 

**If you cannot do Pancake Splits…no worries.  Sit facing the rig with your lower legs next to a pole and a 45# plate in between your leg.  Scooch forward to give you a good stretch in your inner thigh. The poles of the rig will prevent your legs from coming together.  Lean forward and grab hold of the plate.

This is what a pancake split really looks like…. So for the mod, imagine the poles of the rig down by her ankles and that she is grabbing onto a plate so she can lean forward.

Screen Shot 2015-07-23 at 1.37.44 PM

 

Pike hold looks like this…

Screen Shot 2015-04-12 at 2.49.25 PM

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