All WOD classes: Sunday 120624

REMINDER: This Sunday and every Sunday, all classes are at the 28th St. location ONLY.

Intermediate/advanced WODs at HR:00
A: Russian gymnastics warm-up

B: “The Bear”
Seven times: Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor.

That’s one round. Five rounds, working up to max weight. Rest between rounds.

Beginner WOD classes at HR:15
“‘DT‘ in ‘Annie‘ Drag” (scaled)
50 Double-unders
50 Situps
40 Double-unders
40 Situps
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Three rounds for time of:
105#/75# Deadlift, 12 reps
105#/75# Hang power clean, 9 reps
105#/75# Push jerk, 6 reps
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20 Double-unders
20 Situps
10 Double-unders
10 Situps

Adena gets her handstand-walk practice in L.I.C.:

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

B: 20-minute AMRAP:
20 Burpees
20 Pullups

Here’s what’s on tap for Monday’s beginner WOD classes at HR:15 and HR:30:
A: Russian gymnastics warm-up

B: “The Bear”
Seven times: Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor.