Intermediate/advanced WODs, Beginner WODs: Sunday 120617

THIS SUNDAY (and every Sunday) ALL WOD CLASSES ARE AT 28TH STREET LOCATION!

Intermediate/advanced WODs at HR:00
A: Shoulder press 3×5
Shoulder press 1×15

B: For time:
21 Burpees
21 Pullups
100ft 45# Overhead Lunges
15 Burpees
15 Pullups
100ft 45# Overhead Lunges
9 Burpees
9 Pullups
100ft 45# Overhead Lunges

Beginner WODs at HR:15

A: Russian gymnastics warm-up

B: Scaled “Filthy Fifty”
For time:
35 Box jumps, 24/20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 16 Kg/12Kg
35 Walking Lunge, 50 steps
35 Knees to elbows
35 Push press, 45/33 pounds
35 Back extensions
35 Wall ball shots, 20/14 pound ball
35 Burpees
35 Double unders

Thanks to Courtney R. for getting this great shot of yesterday’s intermediate/advanced “Filthy Fifty”:

Here’s what’s on tap for Monday’s intermediate & advanced WODs at HR:00 HR:45
A: Russian gymnastics warm-up

B: “Fixing Up Nicole”:
20-minute AMRAP:
Run 400 meters
20 Pull-ups

Here’s what’s on tap for Monday’s beginner WODs at HR:15 and HR:30
A: Press 5×3

B:For time:
21 Burpees
21 Pullups
50 ft 25# OH Lunges
15 Burpees
15 Pullups
50 ft 25# OH Lunges
9 Burpees
9 Pullups
50 ft 25# OH Lunges