Tuesday August 2, 2016

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(Gareth has improved his squat positioning so much since he started at CFJ! Here he is with 115# on the bar, going for 15 reps. Looking great!)

Register for classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

7 rounds for time:
10 Sumo Deadlift High Pulls (95,65)
10 Ring Dips

 

Level 1 WOD:

7 rounds for time:
10 Sumo Deadlift High Pulls (65,45)
10 Box Dips with feet elevated on 3 plates

 

Post WOD strength:

Hang Squat Cleans

5-5-3-3-3

**Sets of 5 @ 80%, Sets of 3 @ 85%

**In between sets, do 10 evil wheels

 

BOOTCAMP:

AMRAP in 20 minutes:

Run 400m

25 Kettlebell Swings (70,53)

25 Abmat Sit-ups

Level 2 MODS:

MOD 1: SDHP (75,55), Band Assisted Ring Dips – Knee in one piece of strap

Level 1 MODS:

MOD 1: SDHP (45,35), Box Dips with feet on floor