Tuesday March 1, 2016

Screen Shot 2016-02-28 at 3.10.08 PM

(Scott crushing his lunges during 16.1. Not to mention he had his two twin daughters in tow and just busted this out no problem.  We are so proud of the entire Prosen family!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Skills Session

Muscle-ups

Assembly Line:

  1. 5 False Grip Ring Rows
  2. 5 False Grip Pull-ups (start from that seated position and try to do the pull-up with a hollow body position)
  3. 4 Ring Pushup – 1 arm extension out to the side. Alternate sides, so you extend each arm out a total of 3 times
  4. 5 False Grip Swings on the high rings
  5. 5 Hip to Rings
  6. Go for a transition

Level 2 WOD:

AMRAP in 10 minutes:
100 Burpees
Max Muscle Ups

**You have 10 minutes. When you get down with your 100 burpees, you have the remaining time to get as many muscle-ups as possible. Your score is the total number of burpees + the total number of muscle-ups

Level 1 WOD:

AMRAP in 10 minutes:
70 Burpees
Max Shoot Throughs

**You have 10 minutes. When you get down with your 70 burpees, you have the remaining time to get as many shoot-throughs as possible. Your score is the total number of burpees + the total number of shoot-throughs

Level 2 MODs:

MOD 1: MU (3 Unassisted Pull-ups + 3 Unassisted Ring Dips = 1 rep)… You must do 3 PU, then 3 RD to count 1 rep.  You cannot do 6 PU + 6 RD and count it as 2.  The sequence must be 3 PU, 3 RD, 3 PU, 3 RD = 2 reps

MOD 2: MU (3 Unassisted Pull-ups + 3 Band Ring Dips = 1 rep)

 

Level 1 MODS: none