Friday July 3, 2015

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(Rob working his midline stability and strength during Ian’s lifting class on Tues/Thurs nights at 6pm!)

Sign up for classes on Mindbody and Post scores to whiteboard… (note… the logins for these two are not related.  You need to create one for each)

Level 2 WOD:

WOD #1:
1 mile Sandbag Ruck (men… take a sandbag and another odd object of your choice out of a 25# or heavier plate, 14# or heavier Wall ball) (women… carry one sandbag only)

WOD #2:
For time:
50 Deficit Strict Handstand Pushups (2×45 men, 1×45 women)

**There will be 2 scores for this WOD.  A time for WOD #1 and a time for WOD #2. You will start WOD #2 immediately following your 1 mile ruck.  No breaks, so you will need to be mindful of the time. For Men, please indicate what the extra odd object you chose to carry was.

 

Level 1 WOD:

WOD #1:
1 mile Odd Object Ruck (men.. one sandbag, women-30# slam ball)

WOD #2:
For time:
6 Assisted Rope Climbs
8 Kick to Handstands
30 Hollow Rocks

**There will be 2 scores for this WOD.  A time for WOD #1 and a time for WOD #2. You will start WOD #2 immediately following your 1 mile ruck.  No breaks, so you will need to be mindful of the time.

Level  2 MODs:

MOD 1: Strict HSPU- no deficit

MOD 2: Kipping HSPU

MOD 3: 1 abmat Kipping HSPU

MOD 4: 2 abmat Strict HSPU

 

Level 1 MODS:

MOD 1: 30 second L-Hold On wall

Accumulate 30 seconds. Come up and down as necessary. see photo

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