Thursday 130418

Black Box WOD/Beginner WOD:
A. Clean Deadlift 4×6, reset between each rep (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. EMOM for 5 minutes: 3 power cleans 135 (105)/95 (65) then for the remainder of the minute AMRAP push ups, rest 5 minutes, EMOM for 5 minutes: 2 power cleans 135 (105)/95 (65) then for the remainder of the minute AMRAP burpees

CFE WOD:
Tempo 1X2min, 3min, 4min, 5min then return to 2min up tempo. In between each interval is 1minute ‘recovery’ run.

Heidee (at left) and Stacey prepare for the 2016 Olympics’ newest sport: Synchronized Wallballs. Luckily they’ve got Coach Kyle getting their synchronization really dialed in. 😉
heideestaceywallball

FREE for CFNYCers who did the Open: NE Regionals tix / CF Games tix
Dan John’s strength standards for ladies and fellas
People watching: Family posture
Sumo deadlifts are the devil…right?
Change your story, change your health

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

Black Box WOD/Beginner WOD:
A. Press 4×6 (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. Overhead squat- work up to a heavy set of 3 (Beginners: Practice/mobilize– overhead squat)
C. 21-15-9 overhead squat 95 (65) /65 (45) , weighted sit up 45 (25) /25 (10)

CFE WOD:
Tempo 1X2min, 3min, 4min, 5min then return to 2min up tempo. In between each interval is 1minute ‘recovery’ run.

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