Intermediate & advanced WODs at HR:00 and HR:40
With a 95#/65# barbell, max reps in a single long, long set:
First set ends when the bar touches the floor – including between exercises!
Rest, then, max reps in a single set again (with the same barbell):
Post reps and “your mama” jokes to the comments.
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High Noon Hero WOD (at noon and 1pm, be sure to pre-register through Zen Planner!)
Complete three rounds for time of:
95 pound Squat clean, 30 reps
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in enemy action somewhere in Iraq December 11, 2007. The facts behind his death and earlier service in Afghanistan and Iraq may never be fully known, but as Navy SEAL, he earned 3 Bronze Stars along with several other decorations. His 5 foot 5 stature earned him his nickname of Badger for his ferocious, tenacious and unforgettable character.
CFNYC member (and proud papa) James V. writes of the photo below: “Thanks Amanda Long and the 6am WOD class for their thoughtful and useful baby presents. Julien will work up to the men’s bar in no time.”
Here’s what’s on tap for Sunday’s intermediate/advanced WOD classes at HR:00:
A: Clean & Jerk 3×2
B: “Spencer Does Molly”
For time, one round:
27 pull ups
27 push ups
27 goblet squats
28 (yes, 28) burpees