Saturday 130713

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

Black Box WOD/Beginner WOD:
“Cindy”
20 minute AMRAP
5 pull ups
10 push ups
15 air squats

or

“Mary”
20 minute AMRAP
5 handstand push ups
10 one-legged squats alternating
15 pull ups

Competition Team WOD:
A1. 12 minutes to work up to a heavy Snatch.
A2. 12 minutes to work up to a heavy Clean.
B. 5×1 reps Back Squat (85-90%), rest 90 seconds between singles
C. 3m AMRAP: 15 kettlebell swings (32/24), 15 jump squats to overhead touch (6 inches above reach)
D. 100 sit ups for time.

P1220899

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

Black Box WOD/Beginner WOD:
Row 1000 meters
then
5 rounds:
10 toes to bar
15 plate ground to overhead 45/25
then
Run 800 meters

Competition Team WOD:
REST DAY.

Responses

  • stevenrerickson

    10 rounds plus five pull ups. RX’d where is everyone? I know you were there I saw you at the box, lol. Nice to see coach Nick again we miss him on the weekdays!

    • Anthony

      Well done buddy. I got 13 plus 3. Beat my last one by a landslide. Last time I got 9 and change with green band. This time out I was bandless. I definitely rested way too long between rounds!!

  • Alan

    17 + 8. Rx. Really wanted to get 20 today. :(

  • Albert Insogna

    Mary- 10 even.

  • Jana B.

    Cindy: 8 +10 rx’d. Half a round slower than last time. Sigh. But I totally rx’d my hangover this time!

  • ben

    19 rx. Pr

  • Jim S

    A: Ran 1 mile in 6:36
    B: 15 rds + 5+1
    Two rounds off of my best but still felt pretty good. Shoulder is recovering slowly but surely.

  • michael saterman

    Cindy: 15 + 9 RX.
    Last time Cindy came up, I was still using a blue band in round 10 :)