Beginner WODs at HR:15 and HR:30
A: Russian gymnastics warm-up
B:Four sets of 3-minute sprints of:
5 Handstand Push-Ups (or appropriate sub)
10 Pistols (alternating legs, use boxes, etc. as needed)
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
C: Rest 90 seconds, then find max set of double-unders in 3 minutes
Some bar muscle-up inspiration from Ray:
2 NOTES: Effective Sunday, May 27, all Sunday WOD classes will be held at 28th Street. This Monday, May 28th, Memorial Day, the gym will be operating on a Saturday schedule.
Here’s what’s on tap for Friday’s WOD classes at HR:15 and HR:30
A: Find your 1 rep max on the clean
B: Press 15-12-9