11/05/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Do you think you could survive a zombie apocalypse?

http://www.nerdtests.com/mq/uttake.php?id=58400

Gymnastics

Every minute on the minute for 5 minutes:

Strict Overhead Press x 2

Every minute on the minute for 5 minutes:

Strict Overhead Press x 1

start @ 40% of 1 rm and add 10/5 #’s per minute

Shoulder Press

Strength / Skill

EMOM

Front Squat (Every 2 minutes for 10 minutes (5 sets))

Load by %: 65, 75, 85, 85, 90

*If you do not have numbers. Find a 3 rep max.*

Focus on three things:

1: Grip

2: Technique

3: Depth

WOD

2 x Baseline

First timers complete once.

Baseline (Time)

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups
rest 3 minutes

(enter in fastest time)