10/13/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Do you do coffee, lunch or dinner on the first date?

Gymnastics

3 x 5 SHOULDER SHRUGS – Begin in the perfect handstand shape that we have been practicing with fully extended shoulders. Let yourself sink down approximately 3″ or as low as your shoulders allow WITHOUT caving forward and allowing a shoulder angle. Then extend fully upward again working to maximize your height on the wall. Extend your toes toward the ceiling the entire time and keep your shoulders on the wall if your flexibility allows. (DEMO –

https://vimeo.com/95776444)

1a): Bench Press (5 x 3 @80% of 1RM, no rest)

1b) PLYO PUSH UPS (hand explode off the ground) – 5 x 3 , rest 90 seconds

(1a immediately followed by 1b rest :90 then repeat for the remaining sets)

Strength / Skill

WOD

Metcon (Time)

15 – 12 – 9 – 6 reps of

Push Press (115/75#)

Box Jumps (24/20″)

Abmat Sit ups

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L1

15 – 12 – 9 – 6 reps of

*scale the weight