Thursday April 7, 2016

Screen Shot 2016-04-06 at 11.57.04 AM

(Tucker rocking some overhead lunges during his go with 16.1. )

Register for Classes on Mindbody and Post Scores to Whiteboard

Warm-up/Skills Practice:

3 rounds

30 second hollow rock hold (HIGH QUALITY POSITIONING)

20 Second Handstand Hold against wall (HIGH QUALITY POSITIONING)

10 second Hold on Rings (make it look just like a hollow body position with arms at sides.)

2x Walk Down/Back Holding empty bar locked out overhead (work the hollow body position through the midsection)

1 Kick to Handstand with 10 hand lift-offs (L+R=2)

1 attempt at a max handstand walk

**If you are not yet able to walk on your hands, have someone spot you on a freestanding handstand hold.

 

Level 2 WOD:

For time:
10 Strict Press (135,95)
20 Pull-ups
200m Run
8 Strict Press (135,95)
15 Pull-ups
400m Run
6 Strict Press (135,95)
10 Pull-ups
800m Run

 

Level 1 WOD:

For time:
10 Strict Press (75,55)
10 Pull-ups
200m Run
8 Strict Press (75,55)
8 Pull-ups
400m Run
6 Strict Press (75,55)
6 Pull-ups
800m Run

Level 2 MODs:

MOD 1: (125,85)

MOD 2: (115,75)

MOD 3: (95,65)

 

Level 1 MODS:

MOD 1: Green Band Pull-ups, (65,45)

MOD 2: Black Band Pull-ups (45,35)