Sunday 121007

REMINDER: This weekend (and every weekend!) all classes are at our 28th St. location ONLY!

Black Box WODs (check schedule for times):
A: Press 3×5

B: “Randy”

75#/55# Power snatch, 75 reps for time

Beginner WODs (check schedule for times):
A: Snatch skill work

B: “Lord of the Flies”
One pull-up and one handstand push-up (HSPU) first minute, two pullups and two HSPUs the second minute, etc. When one move fails, keep going with just the other.

NOTHING is better than bright yellow tank tops on EVERYBODY. From left: Kam, Coach Will, Coach Heidi, and Paul B.:

Here’s what’s on tap for Monday’s classes:

Black Box WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: “Team Linda” (in groups of three)
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

Beginner WODs (check schedule for times and locations):
A: Press 3×5

B: “Randy”

75#/55# Power snatch, 75 reps for time

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Count Back From 10’: 10-9-8-7-6-5-4-3-2-1 sets of situps with a 100m sprint in between each set.