Thursday 130516

Black Box WOD/Beginner WOD:
A. Power snatch: Work up to a heavy single

B. “Abs with Coach Avery”
For quality:
15 strict toes to bar (hanging leg raise)
1 min plank
15 strict t2b
90 sec plank
15 strict t2b
2 minute plank
(No score, break up T2B as necessary.)

Competition Team WOD:
A. Work up to a heavy single OHS

B. TEST: 2 k row for time

Tempo Run 6X2min up tempo with a 1min recovery ‘run’ in between.

Coach Avery oversees the pull-up masses:

There is no such thing as a calorie, part 2
The Tao of snatch, Lesson 1
This low-tech furniture doubles as a gym
The 28-day handstand challenge
Older you vs. younger you

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

Black Box WOD/Beginner WOD:
A. 3 rounds: 6 minutes work, 4 minutes rest: AMRAP 5 pull ups, 10 push ups, 15 air squats (Goal is more rounds than last “Cindy”)

Competition Team WOD:
TEST: Establish a 1 RM Clean and Jerk

ONE MILE TIME TRIAL. It’s time to test your one mile time. Get ready to run and run fast!