B: 10-minute AMRAP: 10 heavy kettlebell swings (Russian), 30 double-unders [beginners can sub 60 single-unders]
4 X 400m sprint w/full recovery in between
All classes this weekend at 26th St. ONLY–click here for details
When to stay in your comfort zone
The most insane box jump ever?
The truth about visualization and goal achievement
Victory or defeat? Emotions aren’t all in the face
Another kind of paleo diet…
Here’s what’s on tap for Friday’s classes:
Black Box WOD/Beginner WOD:
Black Box scaling: 3 sets not for time: 3 muscle-ups, 5 handstand pushups
Beginner scaling: 3 sets not for time: 5 false-grip pullups/6-8 ring rows, 5 ring dips/10 ring pushups
Black Box scaling: For time: 30 pullups, 50 burpees, 1K row–scale up to chest-to-bar pullups if possible.
Beginner scaling: For time: 1K row, 50 burpees, 30 pullups–cut reps to 35/20 or 25/15 if needed.
Tempo Friday 1 min up tempo, :30 jog, 1:30 up tempo, :45 jog, 2 min up tempo, 1 min jog, 3 min up tempo, 1:30 jog and then back down the ladder. The purpose of this tempo is to halve the rest to teach the body to run at this elevated pace longer with shorter rest. The ultimate result will be a faster pace per mile.