Friday 130426

Black Box WOD/Beginner WOD:
Partner 25 minute AMRAP (one person working at a time, complete entire round then switch): 20 double unders (60 single unders), 8 (per leg) step ups, 8 (per arm) single arm kettlebell push press 16/12 kg

CFE WOD:
Tempo day 7X2min up tempo with :30 recovery ‘run’ in between each interval

Peter & Paul on handstands:
handstandsforeveryone

UPDATED: May 2013 Scheduling & Programming Changes
REMINDER: Jason’s going-away party and throw-down is this TOMORROW!
On the benefits of coffee
The prone plank push-pull
Combat juggling
Eating fish as a child may curb allergies
How long does it take to get hydrated?

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A. Clean Deadlift 4×4, reset between each rep (4-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. For time: 10 strict pull ups (10 partner pull ups) – 10 squats – 10 strict pull ups (8 partner pull ups)- 20 squats – 10 strict pull ups (6 partner pull ups)- 30 squats – 10 strict pull ups (4 partner pull ups)- 40 squats – 10 strict pull ups (2 partner pull ups)- 50 squats
Partner pull ups should be as difficult as possible, partners will squat together

Responses

  • jsg

    Friday Double-Header

    CFE (7:00)

    WOD (8:00)
    Partnered WOD with Lambert — 16 rounds flat (subbed SU’s for DU’s) — REALLY fun WOD!

  • http://twitter.com/BradHoovernyc Brad Hoover

    17 rounds + 3 step ups with Devin (he has DUs, I not so much…)

  • Joe W

    23 rounds + 26 reps with the double under juggernaut Jeremy

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    14 Rounds with Elaine (rx)