Thursday October 8, 2015


(Nolan working his dip strength to get back into after he has been gone awhile.  Always a good idea to work your way back into things safely and effectively, great choice Nolan!  No injuries and muscle-ups are in your future!)

Sign up on Mindbody and Post Scores to Whiteboard

1.) Mobility WOD session – click here to see the movements

2.) Skills Session – Toes to Bar and Ropes

3.) Workout of the Day

Level 2 WOD:

5 rounds for time:
10 Toes to Bar
8 Chest to Bar Pull-ups
12 Burpees
1 Rope Climb

**12 minute cutoff, Want an extra challenge today.. go legless.


Level 1 WOD:

5 rounds for time:
10 V-ups holding Wall Ball in hands (10,6)
8 Pull-ups
12 Burpees

**12 minute cutoff

Level 2 MODs:

MOD 1: Strict Chin over Pull-ups

MOD 2: Kipping Chin Over Pull-ups,  Blue Tape

MOD 3: Kipping Pull-ups, Knees to Elbows, 2 moves


Level 1 MODs:

MOD 1: Green Band Pull-ups

MOD 2: Med. Black Band Pull-ups

MOD 3: Lg Black Band Pull-ups, No weight on V-ups


Leave a Comment