Friday 131122

All-levels WOD/Beginner WOD:
A. Deadlift 3-3-3-3-3
8 rounds at each exercise where one round is 20 seconds work, 10 seconds rest. Score is total reps + calories rowed: Row, squat, pull up, push up, sit up

Competition Team WOD:
Part A. Snatch Balance+2 OHS 5×2 reps

Part B. Snatch RDLs 5×5 reps

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

NOTE: Due to a building-wide water shutdown at our 28th St. location on Saturday, November 23rd, that is beyond our control, ALL WOD classes will meet at our 25 W. 26th St. location. Other classes will still meet at 28th St. Check Zen Planner class listings for details.

All-levels WOD/Beginner WOD:
A. Reverse lunge 5×5/leg
B. For time:
Row 1000 Meters
50 Kettlebell Swings (24/16kg)
100 walking lunges

Competition Team WOD:
Part A. 3 rounds: 1 minute row, 1 minute box jumps (24/20), 1 minute rest
Part B. 5-4-3-2-1 reps for time: Muscle Ups/Clean and Jerk (205/135)
Part C. 10 minute EMOM: 10 Toes to Bar

Be prepared for running with lunges and jump squats. Once again we will be
meeting at 96th and Central Park West at 9am. Please call or text Coach
Kasey if you are lost or running late (408)483-4372


  • AndyK

    Slightly modified Tabata This to keep away from shoulder movements. Score ended up the same as my previous RX Tabata This, but in the movements I didn’t modify I improved.

    Row – 8 calories
    Ring Row (Sub’d for pullups) – 6
    No Push-up Burpee (Sub’d for pushups) – 7
    Situps – 10
    Squats – 17

    Total 48