Blog

September9th WOD

9/9/2017

Level 1

L1: Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

F3
F3: Dirty 30 (Time)
For time:
30 Box Jumps 24/20
30 Jumping Pull-ups
30 Kettlebell Swings 53/35
30 Walking Lunges
30 Knees to Elbows
30 Push Press 45/30
30 Back Extensions
30 Wallball Shots 20/14
30 Burpees
30 Double Unders

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sol Endurance
SE: 9/11 Memorial Stair Climb (Time)
100 Ascents Amphitheater Steps
RX for men is with a 40 pound backpack. RX for women is with a 20 pound pack.
Scale:
50 Ascents of Amphitheater Stairs
Meet at the amphitheater off E McDowell Rd (between 52nd street and 64th street) at 6:00AM.
Details:
Each World Trade Center tower had 110 floors, with 19 steps between them. So 2,071 steps per tower. Depending on which stairs you climb at Papago there are either 44 or 46 steps per ascent. Due to deterioration, the steps at the amphitheater are not all 7 inches high, so we'll round up as we did last year and say 50 ascents equals one tower and if you want to do both towers that will be 100 ascents. To expedite the workout we will ascend and descend the same staircase this year. Last year 50 ascents took 45 - 60 minutes and the fastest full 100 was just under 90 minutes. I expect times to be faster this year.

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM