Black Box WOD/Beginner WOD:
A1: Front Squat 3×6-8; A2: Pullup 3×3-5 (add weight if needed)
B: For time: 30 HSPU, 40 Pull-ups, 50 Kettlebell swings (1.5/1pd), 60 Sit-ups, 70 Burpees [Beginners: sub feet-elevated pushups for HSPUs]
CFE WOD:
1 mile’s worth of Tabata Sprints
Linnea going overhead at the recent “Hail to the Queen” competition. This lady also happened to get her first pull-up this week. Congrats, Linnea!!
THIS WEEKEND ALL CLASSES at 26th ST (not 28th)
Lessons from Dune, part 2
Optimum bodyweight for Olympic weightlifting
Why the 49ers love to stretch
2012 Sports Kids of the Year
The pomodoro technique
Here’s what’s on tap for Friday’s classes:
Black Box WOD/Beginner WOD:
7 min AMRAP @ 80-85% effort [Beginners: 85%] – 5 burpees, 10 plate ground to overhead (45#/25#), 15 double unders/30 single unders; rest 3 min x3 sets
CFE WOD:
Tempo Day 4 X 600meters at an uptempo pace with a 100m recovery jog.