08/13/2015

Clinton Hill – CROSS TRAINING

QOD

What did you like best about your hometown?

Video Link / Article

https://www.youtube.com/watch?v=nXfzWe-6t0w

Strength / Skill

–If you hit all of your numbers last month (got 5+ in week one, 3+ in week two and 1+ in week three) then you will …..

ADD 10 pounds to your Deadlift’s 1 RM and re-calculate your new percentages.

Deadlift (Week 1 – 65% x 5, 75% x 5, 85% x 5+)

Work off of 90% of the 1rm

**You Must get More than 5 reps on your final set.

WOD

Metcon (Time)

3 rounds of

In 3 min complete:

the ladder: (3:3, 6:6, 9:9, 12:12 reps) of

Front Squats 95/65#

Pull ups

– rest 1 minute between rounds

– reps start over each round

Bonus

10 min of:

Even Min: 6 Barbell Rows

Odd Mins: 10 Push ups