Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):
Black Box classes [please note this is a TESTING DAY!]:
A: Take 15 minutes to work up to a heavy single front squat then take 15 minutes to work up to a heavy single back squat – go for a PR only if you are feeling good. Rest 10 minutes, then max reps back squat @ 85% of your heavy single. B: Max reps burpees in 3 minutes.
Beginner classes: A: Hang Snatch 5×3 (just above the knee). B: Snatch deadlift 3×5.
Indoors Team WOD! 3 Rounds of ROWING, KB SWINGS, & BOX JUMPS
3min Row that consists of :15 Sprint :15 Rest, 1 minute of REST, 1 minute of KB SWINGS, 1 minute of Box Jumps.
In teams of 3, one person will row for 3 minutes with a 1:1 work ratio of :15 sprints, :15 rest. While that person is rowing, the other two teammates will rotate through a minute of rest, a minute of KB Swings, and a minute of Box Jumps. Then when the partner is off the rower, one of the teammates jumps on the rower and the other two continue with the rest, swings and box jumps. Each round is 9 minutes and you will complete 3 Total Rounds for a total work time of 27 minutes.
Here’s what’s on tap for Thursday’s classes (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):
Black Box WOD/Beginner WOD:
A1. Bulgarian Split-squat 3×8-10/side – weaker side first [Beginners: A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first]; A2. Scapular wall-slides 3×8
B: 3 rounds for time: 10 KB front squat L arm, 10 KB front squat R arm, 10 pullups [Beginners: 8 reps each instead of 10]
3 X 600m with 2-3min recovery