Black Box WOD/Beginner WOD:
A.Clean Deadlift: Work up to a 3 rep maximum (No touch-n-go reps)
B. “Lynne”-esque 5 rounds for max reps: weighted push up 45/25, strict pull up
Competition Team WOD:
REST DAY.
CFE WOD:
A. Pull-up EMOM: 1 pullup for minute 1, then 2 for minute 2, 3 pullups in minute 3, etc without coming off the bar until you have satisfied the number of pullups for each minute, then rest the remaining seconds until the next minute. When you come off the pullup bar before completing the pullups associated with that particular minute, you are done.
B. “Holy Balls!”
20min time cap
Start with 2 reps of each and increase by 2 reps each round until the 20min time cap.
*The sequence:
-Wall Balls
-Sit-ups with the medicine ball
-Push-ups on the medicine ball
-Air squats with the medicine ball
-Burpees with the medicine ball
Junk food walking
It’s not going anywhere
Spinning babies in office chairs increases coordination
How dance illuminates the mind
Eye work as active recovery
Here’s what’s on tap for Thursday’s classes:
Black Box WOD/Beginner WOD:
A. Power snatch + overhead squat 5×1+2
B. 21-15-9 Russian kettlebell swings 2/1.5 pood, box jump
Competition Team WOD:
CFE WOD:
4X4min up tempo with 1min ‘recovery run’ in between