01/21/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

How cold is too cold for sandals?

Skill

Every 2 minutes Strict Press (12min)

(Keep core tight)

Set 1: @ 50% x 6 reps

Set 2: @ 60% x 4 reps

Set 3: @ 75% x 2 reps

Set 4: @ 85% x 1 rep

Set 5: @ 95% x 1 rep

Set 6: @ 100+% x 1 rep

Shoulder Press (Find a 1RM)

rest 2 minutes then

Push Press (1 RM Press #) x Max Reps

WOD

Metcon (Time)

4 rounds for time of: (15min cap)

30 Double-unders

20 KBS (24/16kg)

10 Toes to Bar

05 HSPU

Stretch / Cool Down

Bully stretch each arm for 30-45 seconds (https://www.youtube.com/watch?v=zeO4tTiwoBw) or P. 268 of Becoming a Supple Leopard. Stretch each arm twice.