Intermediate & Advanced WODs: Friday 120601

Intermediate/advanced WOD classes at HR:00 and HR:45
A: Front squat 3×3

B: Five rounds for time of:
45#/25# plate Overhead walking lunges, 50 feet
21 Burpees

Then 5 times:
30” double unders, 30” Rest

Thanks, Coach Bo, for the panoramic awesomeness from 28th St.:

(Click on pic itself for full-size version.)

Launching our new and expanded CFNYC Running Program!
How to breathe correctly
Marathon victories / Are marathons bad for the heart?
Bodybuilders are weird
Can exercise actually be bad for you?
Don’t eat toxins
New York City Day Hiking / NY/NJ Trail Conference / Appalachian Mtn. Club, NY

Here’s what’s on tap for Saturday’s intermediate & advanced WODs at HR:00 and HR:45 as well as the High Noon Hero WODs at noon and 1pm:
A: Russian gymnastics warm-up

B: In teams of 3:
3000m Row
100x Thrusters 95#/65#
300x Kettlebell Swing 24kg/16kg
One athlete per station, rotate on the minute. After reps done at a station, it
becomes rest. Time is called when all reps and meters are complete.

* * * * *
This Saturday’s High Noon Hero WOD (at noon & 1pm, be sure to pre-register through Zen Planner):

“BLAKE”

Four rounds of:
100 foot Walking lunge with 45#/25# plate held overhead
30 Box jump, 24″/20″ box
20 Wallball shots, 20#/14# ball
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Come join us for another great Hero WOD! All levels of students welcomed (scaling options available).

-HNHW Crew