WOD:
Max reps in 2 mins of each exercise with 90 sec rest between each:
Body weight Dead lift
Kettle Bell swings (M:1 1/2 pood F: 1 pood)
Box Jumps (M: 24″ F: 20″)
Double Unders
Scales:
Gold:
Max reps in 2 mins of each exercise with 90 sec rest between each:
80% Body weight dead lift
Kettle Bell swings (M: 1 1/2pood F: 1pood)
Box Jumps (M: 20″ F: 18″)
Double Under attempts
Silver
Max reps in 2 mins of each exercise with 90 sec rest between each:
70% Body weight dead lift
Kettle Bell swings (M: 1pood F: 3/4pood)
Box Jumps (M: 20″ F: 18″)
Single and Double under attempts mix
Bronze
Max reps in 2 mins of each exercise with 90 sec rest between each:
Dead Lift (scale as needed)
Kettle Bell swings (scale as needed)
Box Jumps (scale as needed)
Single Unders
Warm up:
400 M jog
3 rounds of 5 reps of each movement
Mobility or Skill Work:
Mobility
couch stretch
“Sleep and Caffeine with Nadia Shatila, Erik Preston and Dave Lipson by Again Faster Equipment – video [wmv] [mov]
Good video, surprised to hear the “pick your poison” approach to caffeine.
Fun class today, Emily! I worked with Irvin, and appreciated the push from him. I scored 265 Rx’d
Enjoyed Emily’s class and programming this morning! I subbed power clean for deadlift because I wanted something with a little more power output since I have been doing hotel WODs. My score was 270 with 135# PCs.