Thursday 130124

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):
A1. Bulgarian Split-squat 3×8-10/side – weaker side first [Beginners: A1. Reverse Lunge 3x8-10/side (no alternating) - weaker side first]; A2. Scapular wall-slides 3×8

B: 3 rounds for time: 10 KB front squat L arm, 10 KB front squat R arm, 10 pullups [Beginners: 8 reps each instead of 10]

CFE WOD:
3 X 600m with 2-3min recovery

(Photo credit: Coach Heidi)

Research review: Good bacteria, gut health and exercise
Theater of pain
Life lessons learned from Oregon trail
How much caffeine before I end up in the E.R.?
Key & Peele: “You can do anything!”

Here’s what’s on tap for Friday’s classes (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):

Black Box scaling: A1. Power Clean 3×2; A2. Weighted Pushup 3×6-8
B: 12 minutes: 3 hang cleans on the odd minute, 5 HSPU on the even minute

Beginner scaling: A1. Power Clean 3×3; A2. Pushup 3×8-12 (put a band around the back if needed)
B: 12 minutes: 3 power cleans on the odd minute, 10 pushups on the even minute

CFE WOD:
Tempo Run 3 ROUNDS: 1minute up tempo, 1 min ‘off,’ 2 min up tempo, 1 min ‘off’.