Wednesday December 10, 2014

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(Christi is working up her strength to start taking on rope climbs. She has accomplished so much in a short amount of time.  Keep building the momentum Christi!)

*The class will be divided into two groups.  One group will be completing the strength session and the other group will be completing the WOD.  Then you will switch. There will be a 15 minute cutoff for each station.

Level 1 and 2 Strength Session:

Clean and Jerk

5-3-2-1-1-1

**Working to find a new 1 rep max with great technique… no press outs allowed today!

 

Level 2 WOD:

21-15-9
Row for Calories
Burpee Box Jumps (24″,20″)
Overhead Squats (135,95)

 

Level 1 WOD:

21-15-9
Row for Calories
Burpees Bar Jumps
Overhead Squats (75,55)

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Level 2 MODS:

MOD 1: OHS (115,75)

MOD 2: OHS (95,65)

MOD 3: OHS (75,55), Burpee Box Step-ups with a KB (53,35)

 

Level 1 MODS:

MOD 1: OHS (45,35)

MOD 2: OHS (PVC), Burpee step-overs