Saturday 121222

REMINDER: All weekend classes at 28th St. location ONLY.

Black Box WOD/Beginner WOD:
A1: Black Box scaling: Bulgarian split-squat 3×8-10 (weaker side first)
Beginner scaling: reverse lunge 3×8-10/side (no alternating–weaker side first)
A2: Scapular wall slides

B: 4 rounds:
1 minute max reps strict pullups (or weighted pullups)
1 minute max reps walking lunges (45#/25#) — plate held at chest
1 minute max reps Russian twists (25#/10#)
1 minute rest

Another piggyback pic from Coach Kyle. From left: Rachel, Krissy, Stephen, Alexi, Jeremy, Ben, Michael, Chris, Dave, Nate.

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

Black Box WOD/Beginner WOD:
Black Box scaling: Row 5K for time.

Beginner scaling: Row 3K for time.

Responses

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    Fun wod.

  • Jim S

    Yup. Fun one.
    Pull up 12 11 12 11
    Walking lunge (45lb) 20 20 20 21
    Twist (25lb) 42 46 46 54

  • Jana B.

    75/85/80/80

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    split squat: 95lb/105lb/105lb
    RX’d the metcon: 85/90/90/100

  • KevinBoul

    This one slapped me around and called me dirty names. going to feel it tomorrow big time. 357 reps with blue band. Had trouble getting me heels off the ground on the last two rounds of twists.

  • David

    Just curious… why schedule a row-only WOD when there are only seven rowers at 28th Street and two classes will need them simultaneously?

    • Jason L.

      It’s better then 3 classes needing them simultaneously (during the week) and we haven’t done a long monostructural workout in quite some time. It is also a movement that most people need to work on (especially at longer distances)

      • David

        Maybe I should have posed the question more directly. Why are there only seven rowers?

        • http://www.joshuanewman.com Joshua Newman

          We’re buying more next month. Rowers take up a lot of room on the floor, so we’ve been hesitant to simply buy two dozen of them (as we would with a smaller piece of equipment we were short on). Since we’ve added CFE rowing classes, and started using rowers more in warm-ups and WODs, however, it looks like sacrificing some floor space for more rowers makes sense. Turns out, 12,000 square feet isn’t nearly as big as it sounds like it should be.

      • Jana B.

        What kind of time or split should we be aiming for?