Saturday 140111

All-levels WOD/Beginner WOD:
21 minute AMRAP, alternating rounds with a partner: 7 hang power clean 135/95, 7 burpee

Competition Team WOD:
Part A. In 12 minutes: Work up to heavy snatch push press + overhead squat
Part B. For time: 1000 m row, 50 overhead squats (95/65#), 30 chest to bar pull ups
Part C. 8 minute EMOM: 1 muscle up+3 ring dips+30 double unders

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(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
12 minute AMRAP: 3 sto 155/105, 6 pull up, 9 russian kb swings 32/24

Competition Team WOD:
REST DAY.

  • Hari Singh

    We seem to be having problems with the Zen. If you are unable to register for a class today, you can just show up and we will get you in. Unfortunately, this may cause some crowding at the busiest hours.

    • http://rockawayist.com/ rockawayist

      Thanks Hari. The coaches have been doing a good job with the January membership surge.

  • ToddMorris

    A. Max 1rm PC – 205
    My PR max is 225, but I didn’t want to go crazy before a longer metcon
    B. 26 rounds Rx – My partner and I were pretty even. All PC were unbroken. It got easier for me halfway through. I think it was in part the adrenalin and part better form. As I went on I couldn’t muscle through it so I had to have better form and get power from my hips opening and pulling.

    The UWS was pretty cool so people had steam coming off of their head when they were done. Pretty cool.