Thursday Skills and Drills

Big welcome to newbie Doc this morning.  Nice work.

Skills:  Overhead Squats, Double Unders
WOD:
400m Run
3 rounds of:
25 OHS w PVC
25 Honest Pushups
400m Run

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Wednesday Skills and Drills

Skills:  Pullups, Double Unders
WOD:

Superman:
5 rounds of:
21 Thrusters w PVC
21 Pullups

Superboy:
5 rounds of:
15 Thrusters w PVC
15 Pullups (sub ring rows)

Whats a Thruster?  (this link is kind of loud, so turn down your speaker at work before you open)

Modern Man a Wimp – yes, but we’re changing that one WOD at a time.

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Tuesday Skills and Drills WOD

Skills:  Double Unders
WOD:
Superman:
5 rounds of
100 ft Walking Lunge
10 Burpee Box Jumps

Superboy:
4 rounds of
100 ft Walking Lunge
8 Burpee Box Jumps

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UPDATED: This Week’s Schedule – week of Oct 12

Skills and Drills:
Morning – Tues, Wed, Thurs – 6:30AM at the Pinetum
Evening – Tues, Wed, Thurs – 7:15 PM at the Pinetum

Crash Course:
Tues, Thurs – 6:15PM at the Pinetum

Bootcamp:
Saturday – 10AM at the Pinetum

Please email if you plan to attend.

Thursday Morning Skills and Drills

Awesome turnout this morning, great work everybody.  Mike, Chiann, Lisa, Tonya and newbie Ginger got a hearty warm-up, followed by some Double Under practice and a modified Jackie for the WOD.  Give yourself a pat on the back for getting Double Unders! 

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WOD:
10 Burpees
800m Run
40 Box Jumps
40 Pullups (sub ring rows)
10 Burpees

REMINDER:  Coach Glassman is in Harlem this evening (6PM kick-off) and Brooklyn on Saturday.  See below post for details.