10/19/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

Heart Racer

For 3 minutes

Practice Double Unders

QOD

If you could only choose two out of these three for your career to be, interesting, well paid, or legal, which would you choose?

Strength / Skill

Back Squats for 15 minutes

1: Back Squat (5-3-2-2-2-2)

Load per set (by %): 60,70,75,80,85,90

If you do not have numbers to work off of establish a 5rm

EMOM

10 minute EMOM

Push Press (gradually work to a heavy double)

WOD

Metcon (Time)

5 rounds For Time:

200 M Run/Row

10 Wall Ball Shot

Gymnastics

3 sets of:

Dead hang from a bar L-sits/Tuck sits

:30 on/:30 off

Arch to Hollow Swing on bar

2 x 5 (for quality)