Saturday 130720

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY.

All-levels WOD/Beginner WOD:
A. Max handstand hold + max chin up hold + max forward plank + max L-hang + max wall sit at parallel. Score is total time. (Max 3 minutes at each station. )
B. 21-15-9
American Kettlebell Swing 2/1.5 pood
Burpee

Competition Team WOD:
Part A. 3×2 reps Back Squat (85-90%+), rest 90 seconds between sets

Part B. 3×3 reps Snatch Pulls, heavy

Part C. ”Filthy Fifty”

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions(For this movement you will sub in a 45# good morning since we will not have enough GHDs)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

P1230465
(Photo credit: Alex Robleto)

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location ONLY:

All-levels WOD/Beginner WOD:
“Nancy”
5 rounds for time:
400 meter run (75 Double unders)
15 overhead squats 95/65

Competition Team WOD:
REST DAY.