Monday 131028

All-levels WOD/Beginner WOD:
Muscle-ups (Scaled: Same number of pull ups and dips)
Snatches (135/95 lb.)
For Time

Competition Team WOD:
Part A. 4 rounds: 1000 m row, 25 burpees over the erg, 50 double unders, 6 minutes rest

Part B. 5 rounds weighted plank: 1 minute on/1 minute rest

8x 200m sprint
1:30 recovery in between each one.
*Please bring a watch or timing device to monitor your own recovery

(Photo credit: Alex Robleto)

Upcoming schedule changes / Our 1st-ever Central Park Tri, Nov. 9
How to build a batcave for habit change
Olympic lifting and aging
Does massage remove lactic acid?
Hacking sleep
Sleep and genetic obesity risk

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

All-levels WOD/Beginner WOD:
5 rounds for time: 15 deadlifts, 10 front squats 185/105#

Competition Team WOD:
Part A. Front Squat 5×2
Part B. 5 minute AMRAP: 3 squat cleans (185/135), 7 HSPU
Rest 5 minutes.
Part C. Rest 5 minutes. 1 minute AMRAP: Squat Snatch (165/113)