10/07/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Who is your favorite action hero?

Gymnastics

1) Wall Walks 3 x :20 hold

https://vimeo.com/95013173

2) Shoulder Shrugs 3 x 5

https://vimeo.com/95026857

Strength / Skill

1a) Bench Press 5 x 5 @ 70%, rest 30 sec

1b) Ring Dips 5 x 5, rest 90 sec

Bench Press (5 x 5 @ 70%, rest 30 sec)

(Do set A, rest :30, then do set B, rest :90, back to set A, rest, followed by set B, until all sets are done)

WOD

Metcon (Time)

For Time:

5 HSPU*

15 Pull ups

25 Wall Balls (20/14#)

5 HSPU

25 Wall Balls

15 Pull ups

5 HSPU
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*Substitute – Wall Walks