Wednesday 140129

All-levels WOD/Beginner WOD:
5 sets as heavy as possible of 3 unbroken cycles of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Competition Team WOD:

Rowing intervals
4:00 sprint
3:00 sprint
2:30 sprint
2:00 sprint
1:30 sprint
1:00 sprint
Score is total meters

(Photo credit: Alex Robleto)

You play hard but do you recover equally as hard?
How to release your psoas
Detox diets and juice cleanses: Could they make you more toxic?
Why we procrastinate
Extra-virgin suicide

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

All-levels WOD/Beginner WOD:
IMPORTANT LOCATION NOTE for this WOD: If you are capable of rx’d muscle-ups, be sure to sign up for class at 28th St. not at the UWS location.
A: row 5 minutes- mobilize 5 minutes… muscle up progressions

2 Muscle-ups (chest to bar pull ups)
4 Handstand Push-ups (hand release push up)
8 american Kettlebell swings 32/24
As many rounds as possible in 20 minutes”

Competition Team WOD:
Part A. Snatch Complex: Muscle Snatch (turn into power snatch, then squat snatch) – OHS – Snatch Push Press – Snatch Balance – OHS – Hang Snatch
Part B. 7 minute EMOM: 10 unbroken wall balls and 8 burpees


  • joshargh

    Interesting article on procrastination!

    • Brad Hoover

      I opened it up in my browser hours ago, but I still haven’t read it…..

  • michael saterman

    #RoadtoRecovery Day 24
    Heaviest at #115

    This workout was dangerous for my shoulders… Doug told me to “grin and bear it.”

  • BenS

    115-135-145-155-2×165. Failed the very last behind the neck push press the last time through at 165,

  • Obviously

    Trying to figure out whether to go to a class tonight or tomorrow morning (and to use today or tomorrow as a rest day. What is tomorrow’s workout?