Wednesday – November 28, 2018 (20181128)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

Partner WOD one person works while the other holds a plate. (45/25#)

25 Knee-Raises

50 Jumping Pull ups

100 Lunges

50 sit ups

100 Slam Balls

50 sit ups

100 Lunges

50 Jumping Pull ups

25 Knee-Raises

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[tab]Level 2

Partner WOD one person works while the other holds a plate. (45/25#)

25 L-Raises

50 Jumping Pull ups

100 Lunges holding slam ball (20/10)

50 weighted sit ups  (20/10) [partner can hold feet]

100 Slam Balls (20/10)

50 weighted sit ups

100 Lunges holding slam ball

50 Jumping Pull ups

25 L-Raises

 

[/tab]

[tab]Level 3

Partner WOD one person works while the other holds a plate. (45/25#)

25 Toes to bar

50 Pull ups

100 Lunges holding slam ball (30/20)

50 weighted sit ups (30/20) [partner can hold feet]

100 Slam Balls (30/20)

50 weighted sit ups

100 Lunges holding slam ball

50 Pull ups

25 Toes to bar

 

[/tab]

[tab]Level 4 Rx

Partner WOD one person works while the other holds a plate. (45/25#)

25 Toes to bar

50 Pull ups

100 Lunges holding slam ball (30/20)

50 weighted sit ups (30/20) [partner can hold feet]

100 Slam Balls (30/20)

50 weighted sit ups

100 Lunges holding slam ball

50 Pull ups

25 Toes to bar

[/tab]

[tab]Motivation

 

 

[/tab]

[tab]Strength

Muscle up Progressions

 

[/tab] [/tabcontent] [/tabs]

Mobility: touch your toes 3 minutes, couch stretch 3 min/leg, banded shoulder stretch 2min/arm

 

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Tuesday May 26th, 2020 (20200526)

Level 1 10 minute AMRAP  Start with 2 reps of each exercise, add two reps each round. Step Ups Elevated Push Ups Sit Ups Reverse