11/09/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD – Where do you find yourself most productive when doing work, an office setting, outdoors or in a coffee shop?

Strength / Skill

Back Squats for 14 minutes

*If you do not have numbers you will preform 3-reps every 2 minutes*

1: Back Squat (Every 2 minutes on the minute of (7 sets))

Set 1: 1 x 4 @ 50%
Set 2: 1 x 3 @ 60%
Set 3: 1 x 2 @ 70%
Set 4: 1 x 1 @ 80%
Set 5: 1 x 1 @ 85%
Set 6: 1 x 1 @ 90%
Set 7: 1 x Max Reps @ 70%
(goal is to get more reps then last week)

WOD (AMRAP – Rounds)

9 minute AMRAP of:

Dead lifts (225/155#)
Box Jumps (24″/20″)
——————————————–
Reps will be an ascending ladder by 2’s
(2:2, 4:4, 6:6, 8:8, …until 9 minutes is up)