Sunday 130707

REMINDER: This weekend (and every weekend) all classes at our 28th St location ONLY. Thanks.

Black Box WOD/Beginner WOD:
A. Deadlift 5-5-5
B. 5 rounds for time: 10 toes to bar, 15 supermans, 20 double unders (parrallette jumps)

Competition Team WOD:
REST DAY.

lungers
(Photo credit: Alex Robleto)

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

Black Box WOD/Beginner WOD:
A. Overhead squat 3-3-3
B. Practice free standing handstands & HSPU

Competition Team WOD:
Part A. Run 1 mile for time.
Part B. 3-5 rounds of:
15 Lateral burpee box jumps (24/20)
12 kettlebell swings (32/24 kg)
8 Hang Squat Clean Thrusters (135/95#)
Rest 1:1

CFE WOD:
Sprint the pyramid up then back down TWO TIMES–1:1 work/rest ratio
4 rounds total (sprint up and down the pyramid twice)
:10 sprint with equal rest
:15 sprint with equal rest
:20 sprint with equal rest
:25 sprint with equal rest
:30 sprint with equal rest

Responses

  • Brad Hoover

    A: Deadlift 225-225-225
    B: 7:19 (sub parallette jumps for DUs). Getting better at kipping toes to bar, which is a movement that for some reason I secretly love.

  • michael saterman

    A: Deadlift 275-275-275 new PR!
    B: …I can’t remember :)

  • Nicki Osborn

    A: Deadlift 103-113-118
    B: 8:03 (parallette jumps instead of DUs)

  • Jim S

    About 100 degrees in my garage today. So that was nice.
    A: run 1 mile. 6:57
    B: 255, 265, 270
    C: 9:15

  • Akash

    A: Deadlift 245-275-245
    B: 4:25 (parallette jumps)