Monday 131104

All-levels WOD/Beginner WOD:
21 squat clean 185/105, 100 double unders, 15 squat cleans, 75 double unders, 9 squat cleans, 50 double unders  

Competition Team WOD:
Part A. 12 minute EMOM Snatch+2 OHS: 1-3: 60% 4-6: 70% 7-9: 75% 10-12: 80%
Part B. Partner WOD 5 RFT: 10 shoulder to overhead (135/95), 10 pull ups

(Photo credit: Alex Robleto)

Schedule changes begin TODAY / Our 1st-ever Central Park Tri, Nov. 9
Boosting recovery: Solutions to the most common recovery problems
6 common Turkish get-up mistakes
The marathon runner as couch potato
Women’s flexibility is a liability (in yoga)
Performance-enhancing drugs and . . . pigeons?!
Congrats to our NYC Marathoners and stay tuned to the blog for their pics/stories!

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

All-levels WOD/Beginner WOD:
A. Reverse Lunge 5×5/leg
B. 10 minute AMRAP:
Max effort pull ups
Perform twice as many sit ups as last set of max effort pull ups
(For example: 8 pull ups, 16 sit ups, 10 pull ups, 20 sit ups, 7 pull ups, 14 sit ups, etc. Score is total reps of pull ups and sit ups.)

Competition Team WOD:
Part A. Build to a tough Power Clean in 12 minutes (not a 1 RM)
Part B. Romanian Snatch Deadlift 5×5
Part C. Tabata HSPU alternating with Tabata Sit ups (8 minutes total)


  • M_Cohen

    Has ZenPlanner been updated with the new schedule changes? The 8:30PM classes are still there. Thought those were eliminated

    • Hari Singh


  • AndyK

    Felt sluggish this morning, must be a cold Monday. 16:07 @165 with 100 dubs between each round – was not paying attention during the explanation that dubs dropped to 75 and 50.

  • Phoenix

    So wonderful to be back on the UWS!

  • michael saterman

    Had to change things up for my shoulder. I enjoyed some front squats and single unders ala Reis’s lower body workout. #95 at 8:00.

    • BenS

      shoulder problems are the new black…

      • Jim S

        Take care of those shoulders people. Don’t ignore the early symptoms!

  • Eric

    To be announced WOD?? Can’t wait.

  • Amber Rodriguez

    14:40ish @ 63# & DUs.

    “Let’s go ‘light’ today,” Amber says. “It’ll be more cardio-intensive!” Amber says. Amber drastically mis-judged the situation.

    This was an unexpectedly gruesome WOD. 21 squat cleans took me the rough equivalent of AN ETERNITY. And my digestive tract seems to have a hard-time handling squat-ANYTHINGS in abundance. Pukie had his sights on me today, but I guess he was feeling gracious and decided not to hit.

    • Nicki Osborn

      I was queasy for a solid 10 minutes after this. Queasy > Pukie…which I’ve luckily never encountered, nor intend to. YAY SQUAT CLEANS.

  • Nicki Osborn

    11:53 with 53# and 2x SUs. Monday, indeed! The DOMS is going to be rough after this WOD, just like with Elizabeth.