Monday 130610

Black Box WOD/Beginner WOD:
A. Work up to a heavy set of five (three) touch-n-go power clean in 20 minutes
B. 5 rounds: 30 seconds AMRAP Strict Ring Dip (Parallette/box dip), 30 second rest

Competition Team WOD:
A. For time: 45 thrusters (95/65), 45 pull ups (5 minute time cap)
Rest 14 minutes.
B. AMRAP 7 minutes: 15 deadlifts (225/155), 15 HSPU. When the AMRAP ends you will have one minute transition time and immediately run one lap of madison square park and come back for time.

CFE WOD:
High Intensity Interval Training
4 rounds for time:
SPRINT ALL OUT 15 sec
Rest 15 sec
SPRINT ALL OUT 20 sec
Rest 30 sec
SPRINT ALL OUT 25 sec
Rest 45 sec
SPRINT ALL OUT 30 sec
Rest 60 sec
SPRINT ALL OUT 30 sec
Rest 90 sec

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

Black Box WOD/Beginner WOD:
Work up to a heavy set of 5 on the back squat

Competition Team WOD:
A. 20 minutes to work on 3 position snatch (High Hang, Below the Knee, Floor)
B. Back Squat: 1×10 reps (35%), 1×10 (45%), 1×10 (55%), 1×10 (65%), then max reps at 70% with 20×1 tempo, Rest 2-3 minutes between sets.
C1. 3×15-25 GHD sit ups
C2. 3×15-25 GHD back extensions

Responses