Thursday 130131

Black Box WOD/Beginner WOD:
A: 5 sets: 2 hang power snatch + 1 hang snatch

Black Box: B: Snatch-grip Romanian deadlift 3×5
Beginners: B: Snatch-grip deadlift 3×5

CFE WOD:
Run 600meters, 30 burpees, 30 situps, Run 600meters, 30 squats, 30 pushups, Sprint the final 600meters.

Once in a lifetime. Coach Sully, who sent in this shot, writes: “During ‘Annie,’ one of our taller members Stefan’s jumprope found a bracket on the AC duct and got stuck”:
IMAG0358

Have you registered yet for “Hope for Kenya”?
A new and better butt? Why not a stronger butt?
The freestanding HSPU
Letting go vs. giving up
The strongwomen
You don’t want to be typical

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

Black Box WOD/Beginner WOD:
Black Box: A1. Bulgarian Split-squat 3×8- 10/side – weaker side first; A2. Scapular wall- slides 3×8. B: 5 rounds for time: 15 plate ground to overhead (45#/25#), 15 overhead walking lunges.

Beginners: A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall- slides 3×8. B: 5 rounds for time: 10 plate ground to overhead (45#/25#), 10 overhead walking lunges.

CFE WOD:
Tempo Day Friday. 3 X 900meters at an uptempo pace with a 200m recovery jog.

  • Albert Insogna

    The freestanding hspu… I want it.

  • Simon

    28th Street bathrooms are really nice! Maybe we can get a few more Black Box WODs there during the week.

    • funnyjoe

      AMRAP clean and jerk?

  • Tarek M

    I don’t see the CFE workout for yesterday (Weds) posted on BTWB. Am I missing it? Thanks

  • Shannon D

    7:29 Rx PLUS :) that’s 15 reps