09/07/2015

Clinton Hill – CROSS TRAINING

QOD

Most amount of coffee cups drank in one single day?

https://www.youtube.com/watch?v=O7cFzZjRBs0

Skill

Kipping Pull up

The kipping pull up is one of the most fundamental movements in Cross Training. The kipping pull up respects these basic principles of gymnastics:

– Good base of relative strength to our bodies.

– Tight hollow body position

– Control of the body and use of momentum

– Symmetry of movement in a cycle and repetitive pattern

– Virtuosity of movement

https://www.youtube.com/watch?v=-cTAJnIGm6c

WOD

For time with a 35min cap:

Metcon (Time)

Every-time you finish the run you will preform the following:

7 HSPU

11 Pull-Ups

15 Goblet Squats (16/12kg)

1600m Run

800m Run

400m Run

200m Run