Thursday 130516

Black Box WOD/Beginner WOD:
A. Power snatch: Work up to a heavy single

B. “Abs with Coach Avery”
For quality:
15 strict toes to bar (hanging leg raise)
1 min plank
15 strict t2b
90 sec plank
15 strict t2b
2 minute plank
(No score, break up T2B as necessary.)

Competition Team WOD:
A. Work up to a heavy single OHS

B. TEST: 2 k row for time

Tempo Run 6X2min up tempo with a 1min recovery ‘run’ in between.

Coach Avery oversees the pull-up masses:

There is no such thing as a calorie, part 2
The Tao of snatch, Lesson 1
This low-tech furniture doubles as a gym
The 28-day handstand challenge
Older you vs. younger you

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

Black Box WOD/Beginner WOD:
A. 3 rounds: 6 minutes work, 4 minutes rest: AMRAP 5 pull ups, 10 push ups, 15 air squats (Goal is more rounds than last “Cindy”)

Competition Team WOD:
TEST: Establish a 1 RM Clean and Jerk

ONE MILE TIME TRIAL. It’s time to test your one mile time. Get ready to run and run fast!


  • Jana B.

    Pwr snatch: 93# (PR). Doing a 103 snatch deadlift right before was key!
    B: grip destroyed. Sub v-ups.

  • AllisonNYC

    A. Pwr snatch – 1x: 108, 113, 118, 123.. (123 felt a little low and might have been below parallel.) Took it down to 103 for a couple triples to practice using my arms like Sara suggested.. it really helped to not kick it forward.
    B. Strict T2B rx’d.. but it was way harder starting from in front & without a little swing! Planks unbroken. My fluffy belly needed that ab work! Gracias!

  • Jim S

    A: 125lbs (pr – slowly but surely with this lift).
    B: Rx. Harder than it sounded.
    C: Ran 1mile 7:09