Thursday December 10, 2015

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(Mike, making friends with overhead squats! Gotta love his drive to never give as was shown this week on benchmark tuesday.  He refused to quit and made it happen. Such an inspiration to know that no matter how hard things get, we can just find our pace and keep moving forward!)

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Strength

Squat Cleans

5 x 75,80,85% of 1RM

 

Level 2 WOD:

1. AMRAP 2 minutes:
Sit-ups

2. AMRAP 2 minutes:
Pistols (L+R=2)

3. AMRAP 2 minutes:
Kettlebell Swings (70,53)

4. AMRAP in 6 minutes
8 Sit-ups
6 Pistols (L+R=2)
4 Kettlebell Swings (70,53)

There are no break in between AMRAP’s, you will just immediately begin the next one when the one before ends. You will have 4 scores, one for each AMRAP, a total number of reps completed.

 

Level 1 WOD:

1. AMRAP 2 minutes:
Sit-ups

2. AMRAP 2 minutes:
Jumping Lunges (L+R=2)

3. AMRAP 2 minutes:
Kettlebell Swings (70,53)

4. AMRAP in 6 minutes
8 Sit-ups
6 Jumping Lunges (L+R=2)
4 Kettlebell Swings (35,20)

There are no break in between AMRAP’s, you will just immediately begin the next one when the one before ends. You will have 4 scores, one for each AMRAP, a total number of reps completed.

Level 2 MODS:

MOD 1: Top of the box Pistol (20″)

MOD 2: Top of the box Pistol (3 plates), KB (53,35)

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Level 1 MODs:

MOD 1: No jump on lunges, KB (20,18)

 

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