Wednesday 131218

All-levels WOD/Beginner WOD:
“Elizabeth”
Squat Clean 135/95 lbs
Ring Dips
21-15-9 reps, for time

Competition Team WOD:
REST DAY.

CFE WOD:
Modified “Morrison”
40, 30, 20, 10
Wall ball shots (20/14)
Box jumps (24/20)
Kb swings (24/16)

P1270512
(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
Tag team “Cindy”
20 minute AMRAP, alternating rounds with a partner:
5 pull ups, 10 push ups, 15 air squats
(PLEASE NOTE: Class will only be 45 minutes long today.)

Competition Team WOD:
Part A. Back Squat 6×3 reps
Part B. 21-15-9 reps for time of: kettlebell swings (32/24 kg), burpees

Responses

  • http://rockawayist.com/ rockawayist

    Added 20lbs to my one rep max for front squats and split jerks this week. Definitely seeing results from the programming — thanks to Sully and all the coaches.

  • Jaclyn Henry

    Elizabeth- 7:07 (88#, box dips). If anyone finds a forest green/pink/brown fur hat at 28th St…please let me know! :)

  • Brad Hoover

    CFE wod: 21:21