Thursday July 2, 2015

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(Laurel is making huge strides since she started her training!  And although she still needs to modify, like the rope climb above, she is taking big steps forward on her own unique path to improvement!  Way to go Laurel!)

Level 2 WOD:

In teams of 3, complete:
AMRAP 22 minutes
7 Rope Climbs
10 Thrusters (155,105)
15 Power Cleans (155,105)
45 Calorie Row

 

**Your barbell can never touch the ground (except for when the power cleans are touch-n-go’ing). You will split the work above. Example: Partner A is doing a rope climb or rowing.  Partner B and C are holding the barbell off the ground. When the next person that wants to do work, the bar cannot touch the ground as they transition.  For thrusters/clean…Partner A will be doing their share of the work, while Partners B and C rest.  When switching out the person doing the work, the bar must be handed to the next person, it cannot rest on the ground. EVER!  If the bar rests on the ground, the penalty is an immediate 400m run as a group (aka… lots of missed reps on your score).

 

Level 1 WOD:

In teams of 3 complete:
AMRAP 22 minutes
7 Pull-ups
7 Knees to Elbows
10 Thrusters (75,55)
15 Power Cleans (75,55)
45 Calorie Row

 

**Your barbell can never touch the ground (except for when the power cleans are touch-n-go’ing). You will split the work above. Example: Partner A is doing a rope climb or rowing.  Partner B and C are holding the barbell off the ground. When the next person that wants to do work, the bar cannot touch the ground as they transition.  For thrusters/clean…Partner A will be doing their share of the work, while Partners B and C rest.  When switching out the person doing the work, the bar must be handed to the next person, it cannot rest on the ground. EVER!  If the bar rests on the ground, the penalty is an immediate 400m run as a group (aka… lots of missed reps on your score).

Level 2 MODs:

MOD 1: Blue Tape Rope, (135,95)

MOD 2: 2 move Rope, (115,75)

MOD 3: (15 Rope Pull-ups..feet off ground), (95,65)

 

Level 1 MODs:

MOD 1: Band Pull-ups, Hanging Leg Raises, (45,35)

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