Sunday 130217

REMINDER: All classes at 28th St. location today!

Black Box WOD and Beginner WOD:
A1: Reverse lunge 3×8-10/side (no alternating) — weaker side first. A2: Scapular wall slide 3×8.

B: 3 sets: 15 push press (75#/53#) unbroken, 25 no-pushup burpees, 20 lateral jumps, rest 4 minutes in between sets.

Coach Sofia’s “Gangstas”:
gangsta_elements_sofia

Coach Sofia’s (honestly named) “Team Fatigue”:
teamfatigue_sofia

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

Black Box WOD/Beginner WOD:
A. 3-position Clean x7 sets

[Black Box scaling:] B. For time (7 min time cap): 10 power cleans @ 95#/65#, 10 power cleans @ 135#/95#, 10 power cleans @ 165#/105#, 10 power cleans @ 185#/115#, 10 power cleans @ 205#/125#, 10 power cleans @ 225#/135#

[Beginner scaling:] B. 30 power cleans for time – take from the hang if needed

CFE WOD:
4X100m sprints, 3X200m Sprints, 1X100m sprints

Responses

  • Melissa

    Hey guys! I am selling a BRAND NEW pair of Men’s Nike Romaleos 2 in Obsidian (Blue with Red stripe) – Size 10. If you wear a Size 10.5 in regular shoes these are perfect for you! Coach Tom has blessed them and a PR is now guaranteed. Email me if interested – melissasimson@gmail.com.

  • Albert Insogna

    J.T.- 12:25.

    Also, got my first ring MU yesterday- where do I post that?

  • Jana B.

    A: 12 kg lunges
    B: 16:30 rx’d-deceptively difficult
    C: 5k row nft

  • Jim S

    A: 75,85,95×10
    B: Annie 9:47
    I’m not doing anything overhead for at least two weeks (shoulder). Sub’d Annie for today’s WOD. Strange, but I’m suddenly sit-up limited. Double unders were nearly unbroken all the way through.