6/8/19

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

QOD

If you had to delete one franchise from the world never to be spoken of again what would it be? (GoT, LOTR, Star Wars, Marvel, etc)

Gymnastics

Weighted Pull-ups (2×7, 3×4 climbing)

Strict

No banded pullups as scale!

– Low bar L-position pullups

– Ring rows

Metcon

High intensity medium

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 in teams of 3:

30 Rope Climbs while 1 partner holds 1 DB OH

50 DB STOH 2×50/35# while 1 partner hangs from the rope

70 Box Jumpovers 24/20″ while 1 partner holds a plank
Scaled

AMRAP 12 in teams of 3:

60 Rope Get Ups while 1 partner holds 1 DB OH

50 DB STOH while 1 partner hangs from the bottom of a ring row

70 Box Jump/Stepovers while 1 partner holds a plank