Thursday

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

QOD

If you were starring in a comic, would you rather be the hero or the villain?

Warm-up

Warm-up (No Measure)

PIZZA DELIVERY GAME!

Then…

3 Rounds of…

5/5 SA KB Sumo Deadlift

5/5 SA RKBS

10 Plank Transitions

10 Scap Pull Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 — :45 Max Reps of “KB Flow” (53/35)|(35/26)*

MIN 2 — :45 Max Reps of “BW Flow”**

MIN 3 — :45 Max Reps of Rope Climb

*1 Rep of “KB Flow” is…

1 KB Deadlift

1 Russian KB Swing

1 American KB Swing

1 KB Goblet Squat

**1 Rep of “BW Flow” is…

1 Air Squat

1 Step-Back to Plank

1 Spider Man Push-up L

1 Spider Man Push-up R

(Score is Reps)

Finisher

Metcon (Calories)

3 SETS

1:00 Max Cals on Bike

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike)