[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
