Sunday 121230

REMINDER: This weekend and every weekend, all classes are at our 28th St. location ONLY.

Black Box WOD/Beginner WOD:
5 rounds: max reps pushups + 1 min plank hold, 2 min rest

Stacey on assisted pull-ups in Coach Heidi’s CFE class:

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

Black Box WOD/Beginner WOD:
A1: Back squat 3×8-12
A2: 3 high box jumps x3 sets

B:
Black Box Scaling: Every 2 minutes for 12 minutes: 3 back squats @ heaviest set of 10+, 20 double-unders
Beginner Scaling: Every 2 minutes for 10 minutes: 3 back squats @ heaviest set of 10+, 15 lateral jumps

CFE WOD:
It’s the last day of the year, so let’s go out with a bang! 25min AMRAP. You will need a jump rope, Wall Ball, and your running shoes. Expect to sprint 50m sprints among a bunch of year-end bodyweight modalities.

Responses

  • Jim S

    Those plank holds were awful.

    Pushups: 35, 25, 25, 20, 21

    Double Under / KB Cleans. I think I failed on the round of ten cleans per side. Might have been 12’s. Anyway, 81 double unders.

    Stayed around and got a couple more muscle ups today too. Good to be back after a longish holiday layoff and too much inflammatory eating.