Wednesday July 1, 2015

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(Congrats to Amy R. for begin our Featured athlete of July!  She has an AMAZING story and you can read all about it here…)

 

Post scores to whiteboard…. the TABATA score for each movement (you will have a total of 4 scores)

 

Level 2 WOD:

TABATA
Deadlift (185,125)… Men use 1 x 45 + 1 x 25 on each side.  Women use 3 x 15’s on each side.
Push-ups
Front Squats (135,95)…Men 1 x 45 each side. Women, drop down to 2x 15’s on each side.
Double Unders

 

**You will complete 8 rounds of each movement before moving to the next station.  Only 10 seconds of rest in between movements as well. So quick transition from movement to movement. You score is the lowest number of reps you complete on any give set. You will have a total of 4 scores.

 

 

Level 1 WOD:

TABATA
Deadlift (145,85)… Men use 2 x 25’s on each side. Women use 1 x 15 + 1 x 10 on each side.
Push-ups
Front Squats (95,65).. Men use 1 x 25 on each side.  Women use 1 x 15 on each side.
Double Unders

**You will complete 8 rounds of each movement before moving to the next station.  Only 10 seconds of rest in between movements as well. So quick transition from movement to movement. You score is the lowest number of reps you complete on any give set. You will have a total of 4 scores.

Level 2 MODs: None… go to Level 1 WOD

Level 1 MODs:

MOD 1: DL (105, 75), FS (75,55), DU attempts

—For the DL.. Men have 2x 15’s on each side and then strip down to 1 x 15 on each side for front squat.  Women have 2 x 10 on each side for DL and 1 x 10 on each side for FS.

MOD 2: DL (85,55), FS (65, 35), Singles Jumps

–Men use 2 x 10 on each side for DL and then strip down to 1 x 10  on each side for FS. Women use 1 x 10 on each side and strip down to an empty bar for FS.

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