Tuesday 130326

Black Box WOD/Beginner WOD:
A1. 2 push press + 1 split jerk x5 sets; A2. Lateral lunge w/ KB pulse 3×4/side

[Black Box scaling:] B. 5 rounds: 1 minute KB swing (2pd/1.5pd)/1 minute rest–30 reps per round is the goal. If you do not reach 30 reps in any interval, perform 10 burpees per rep missed.

[Beginner scaling:] B. 5 rounds: 1 minute Russian KB swingw/1 minute rest–30 reps per round is the goal. If you do not reach 30 reps in any interval, perform 10 burpees per rep missed.

CFE WOD:
6 X 200m with full recovery in between

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photo (1)

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

Black Box WOD/Beginner WOD:
A1. Front Squat 3×3 w/ 2 sec. pause at the bottom; A2. Pullup 3×10 (add weight if needed). B. For time: 100 DUs, 30 pullups, 30 front squats (135#/95#), 30 pullups, 100 DUs.

A1. Front Squat 3×6-8; A2. Pullup 3×8-12 (scale to negatives or partner pullups). B. For time: 100 DUs/200 SUs, 20 pullups, 20 front squats, 20 pullups, 100 DUs/200 SUs

CFE WOD:
A. Partner WOD: Time to test your ability to pace in rowing. You will grab a partner and then alternate 1min row sprints; the trick is to keep each of your sprints at a similar pace to each other.

10X1min row sprints with 1 minute rest as your partner does his/her sprint.

Pull & Push in increments of 3 with a 10min time cap!
3 Pull-ups
3 Push-ups
6 Pull-Ups
6 Push-Ups
9 Pull-Ups
9 Push-Ups, etc.

  • Jason L.

    Part B should be: 5 rounds: 1 min KB swing (2pd/1.5pd)/1 min rest – 30 reps per round is the goal. If you do not reach 30 reps in any interval, perform 10 burpees per rep missed. (Russian swings for Beginners)

    • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

      Thanks for catching the error, Jason. All fixed now!

    • Naveen

      10 per rep missed, or per round <30?

      • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

        1 rep missed=10 burpess

        • Naveen

          then 25 swings per round would mean 250 penalty burpees

          • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

            Yup. =x

  • http://twitter.com/reisbaron Reis Baron

    A: 95 – 115 – 3×125
    B: 24kg (20 reps per round)

  • http://twitter.com/kjs_37 Kyle J Smith

    AM:45 results.

  • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

    push press-155 Pr’d
    split jerk-155 Pr’d
    WOD
    32Kg KB- Russian swing
    1.30
    2.30
    3.30
    4.25
    5.25
    50 burpees+50 sit ups

  • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

    Push Press 155# Pr’d
    Split Jerk 155# Pr’d
    WOD
    32kg KB- Russian swing
    1.30
    2.30
    3.30
    4.25
    5.25
    10 reps missed, 50 burpess + 50 situps

    • http://www.facebook.com/hilores Amber Rodriguez

      Great job on the PRs!
      (Also, just googled “32kg to lb,” and MIND = BLOWN)

      • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

        Thanks, same to you!

        I can only imagine if I had to do it over head. Mind would of defiantly been blown because I would have dropped it on my head. x_x

  • http://www.facebook.com/hilores Amber Rodriguez

    A: 53-73-83-83-88 (PR on my split jerk, but not the push press)
    B: Used 16kg KB, scaled to Russian swings in the middle of round 3, and STILL had 30 burpees to do at the end. And here I was thinking kettlebell swings were my friends.

    • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

      KB’s have no friends

      • http://www.facebook.com/hilores Amber Rodriguez

        ^truth.