10/26/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What is one thing you eat right now that you know is not good for you but you just cant help but eat it regularly?

WOD

Gymnastics

Every minute on the minute for 15 minutes:

Minute 1: Double-Unders x 30-40 reps

Minute 2: L-sit holds x :20-:30

Minute 3: Handstand Push ups x 3-5 reps

(if you don’t have HSPU yet, perform 3 reps of negative – with a 3-4 second eccentric on each rep or practice your Handstand hold for :30.

1a: Metcon (AMRAP – Rounds and Reps)

4 sets of 3 minute sprints of (max effort)

“Cindy”

5 Pull ups

10 Push ups

15 Air squats
rest :90 between each sets

(each set picks up where the last set left off)

1b: 500m Row (Time)

Max Effort 500m Row
2 sets of Max effort

500 meter row

rest 3 minutes between sets

(enter in fastest time)