Black Box WODs, CFE WODs: Wednesday 120815
Black Box WODs (check schedule for times & location)
A: Russian gymnastics warm-up
B: In teams of two complete:
100 KB swings 24/16kg
10 Snatches (any style)
30 Toes to bar
100 Partner Wallballs, 20/14#
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time The only exception is the Partner Wallballs. Partner Wallballs must be performed by teammates alternating Wallball shots.
CFE running WODs at 6am, 7am, 8am
Longer than the Quarter/Shorter than the Half! It’s 600m day at the black box.
3X600meters with 2-3 min recovery in between.
Meet at 28th street at 6am, 7am, or 8am and remember its FREE to all members and $10 for drop-ins.
You think muscle-ups are hard? Try them at 6:45AM! (Thx, Coach Will, for the pic!)
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Here’s what’s on tap for Thursday’s Black Box WODs (check schedule for times & location)
A: Deadlift 5×2 @ 85%
B: 12’ AMRAP
3 (each leg) 95# Front Rack
6 CTB Pullups
9 Hand Release Pushups