01/05/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Sum up your 2015 in one word, go!

Strength / Skill

Every 3 minutes for 15 minutes (5 sets)

Back Squat (5 reps of 60,65,70,75,80% of 1RM)

——————————————–

Weighted Pull ups x 3 reps

Partner WOD

Scores for both teammates should be entered in the same.

Metcon (Time)

2 rounds for time:

200 meter Row*

21 Wall Ball (20/14#)

15 Pull ups

21 Wall Ball

200 meter Row
Partner 1 completes Row of 200m, while Partner 2 holds a plank position.

(alternate)

Partner 1 completes 21 WBS, while Partner 2 holds a bottom of squat.

(alternate)

Partner 1 completes completes 12 PU, while Partner 2 hangs on a bar in hollow body position. Then reverse!

ect…