Sunday 130825

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

All-levels WOD/Beginner WOD:

A. Power Clean 3-3-3

B. “CMC Pit Practice”

7 Minute AMRAP

7 Push presses- FEMALE 45/lbs- MALE 75 LBS

7 up and over box jumps (Universal height- 20 inches)

7 Kettle Bell Swings ( FEMALE 12 kgs 26 pounds- MALE 20kgs 44lbs)

Competition Team WOD:

(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
A. Back Squat 5-5-5-5-5
B. 5 minute AMRAP: 2 of each, 4,6,8… goblet squat 32/24, burpees

Competition Team WOD:
Part A. 5×2 reps Snatch Balance+OHS (one rep)
Part B. 12 minute AMRAP: 3 shoulder to overhead (185/123#, from the floor), 6 chest to bar pull ups, 9 kettlebell swings (32/24 kg)

2 by 4×200 m run sprints
In groups of two: One person sprints while the other rests. Rest a total of 4 minutes between to sets of 4 sprints. Each person will sprint 1 mile total