Monday April 17, 2017


(Bruce and Megan knocking out “Synchronized Small” last week. It’s amazing how much brain power, communication, and body control it takes to coordinate your movement with another person.  All of these skills help us in our normal every day life when working with teammates. How did you team workout go?)

Strength Session:

Front Squat

4 sets of 8 unbroken reps @ 70% of your 1RM

**in between sets do 1 max set of unbroken ring dips until failure or no more than 20 reps. Make sure your range of motion is on point.  If you cannot do any ring dips, do a ring dip hold (half way down) for as long as possible instead.  No bands.


Level 2 WOD:

Every minute on the minute x 20 minutes:

15 Double Unders

5 Strict Pull-ups OR 5 Chest to Bar Pull-ups


**For this workout, you have one minute complete 1 set of DU + 5 Pull-ups.  You will alternate each round between doing strict pull-ups or Chest to bar pull-ups.  Example: 3,2,1…Go! 15 DU and 5 strict pull-ups. Rest in whatever time you have remaining. 3,2,1…Go! 15 DU and 5 Chest to Bar pull-ups (you may kip these). Rest in whatever time you have remaining.  Follow the pattern for the rest of the workout.


Level 1 WOD:

Every minute on the minute x 20 minutes:

10 Double Unders

5 Ring Rows with feet on 3 plates


**On your ring rows, make sure to lift your hips up first and then do a strict pull.  Touch your knuckles to your chest on every rep.  Do not use your hips for momentum,

Level 2 MODS:

MOD 1: 3 Strict Pull-ups and 5 Chin over Pull-ups (alternate rounds)

MOD 2: 1 strict pull-up on all rounds

MOD 3: 1 strict pull-up and 5 ring rows with feet on 3 plates (alternate rounds)

**If you cannot do 1 strict pull-up at all (get your chin over the bar), switch to Level 1 today to work on your pulling power. No bands today.


Level 1 MODS:

MOD 1: DU attempts, 2 plates under feet

MOD 2: DU attempts, no plates