09/02/2015

Clinton Hill – CROSS TRAINING

QOD

What did you want to be when you grew up?

Strength / Skill

Turkish Get Up (Work up to a heavy set of 2 per arm)

Skill

Kipping Pull up

The kipping pull up is one of the most fundamental movements in Cross Training. The kipping pull up respects these basic principles of gymnastics:

– Good base of relative strength to our bodies.

– Tight hollow body position

– Control of the body and use of momentum

– Symmetry of movement in a cycle and repetitive pattern

– Virtuosity of movement

https://www.youtube.com/watch?v=-cTAJnIGm6c

WOD

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. If you do not meet these standards you will not receive an RX.

Do not tear your hands. Try The Natural Grip if you think you are going to tear.

Cross Training Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
100/65#

I know it states Rounds and reps but put a “0” in rounds and only place a number for reps.

Example: If you got 4 Thrusters into the 12s then the score will be. 3+3+6+6+9+9+12+4= 52

YOU WILL ENTER INTO WODIFY 0+52