Black Box WOD and Beginner WOD:
[Black Box scaling:] A1. Split Jerk 4×2; A2. Wall Ankle Mob 4×8/side
Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 2-Pood Kettlebell swings
[Beginner scaling:] A1. 4×3 Push Jerk; A2. Wall Ankle Mob 4×8/side
B: Partner version of “Nate” – sub 4 chest-to-bar pullups for muscle-ups, feet-elevated pushups for handstand pushups
2X300m, 2X600m, 1X900m up tempo w/300m recovery between each up tempo
Coach Michael writes of his recent Elements grads: “All ex-Harvard athletes! From left, David (Rugby player), Lindsay, and Andy (both swimmers, and now they are married!) It was a coincidence that Lindsay and Andy were in the same class as David.” Guess we should call them “Team Harvard”?
Here’s what’s on tap for Saturday’s classes, all at our 28th St. location only:
[Remember this is a TESTING day!]:
A: Take 15 minutes to work up to a 1RM Overhead Squat.
B: 10 minute AMRAP: 10 KB Swings (1.5pd/1pd), 10 Wallballs (20#/14#), 10 Box Jumps (24″/20″ – Do NOT scale if you do not need to