REMINDER! This Saturday (and all future Saturdays), ALL beginner, intermediate, & advanced WOD classes will take place at 44 W. 28th St. ONLY! (This is also true for our Sunday classes.) The 26th St. location is now CLOSED every weekend.
Intermediate & advanced WODs at HR:00 and HR:45
A: Bulgarian split squats
21-15-9 reps of:
Post time to comments.
Beginner WODs at HR:15
“Fight Gone Bad”
1 Minute Wall Balls (20/14)
1 Minute Sumo Dead High Pulls (75/53)
1 Minute Box Jumps (20 inches)
1 Minute Push Presses (75/53)
1 Minute Row for Calories
1 Minute Rest
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
* * * * *
High Noon Hero WOD (at noon at 1pm at 28th Street [not 26th St.!]–pre-register on Zen Planner)
10 rounds of:
3 Handstand push-ups
225#/155-185# Deadlift, 6 reps
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Bring a jump rope, and remember, we are now working out of 28th Street!
Here’s what’s on tap for Sunday’s intermediate/advanced WOD classes at HR:00:
A: Push press, 1 rep max
B: 400m Walking Lunges for time
Here’s what’s on tap for Sunday’s beginner classes at HR:15
A: Ring Rows
B: “Diane” (scaled)
21-15-9 reps for time:
Hand stand push-ups