Thursday July 16, 2015

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(Shawn getting his WOD on while the core-wod’ers cheer him on.)

Sign up on Mindbody and post scores to Whiteboard

Level 2 WOD:

21-15-9-15-21
Wall Balls (20,16)
Box Jumps (24″,20″)
Rest 3 minutes and then,
Run 800m
50 V-ups

**Score is total time to completion including the 3 minute rest break.

 

Level 1 WOD:

21-15-9
Wall Balls (14,10)
Box Jumps (24″,20″)
Rest 3 minutes and then,
Run 800m
50 V-ups

**Score is total time to completion including the 3 minute rest break.

 

**Read more for MODs and Post WOD cool down

Level 2 MODS:

MOD 1: WB (16,14), BJ (20″, 3 plates)

MOD 2: WB (14,10), BJ (3 plates, 2 plates)

 

Level 1 MODS:

MOD 1: WB (10,6), BJ (20″, 3 plates)

MOD 2: WB (6), BJ (3 plates, 2 plates)

 

Post WOD Cool Down

-Bike or Row for 5 minutes

-Athlete choice mobility

-Shawn’s core WOD

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