11/13/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

If you found yourself on the line of the equator what would you do special?

Gymnastics

Every minute on the minute for 12 minutes

Minute 1 : Hand Stand Push Ups x 5 reps

Minute 2 : Hanging L-sit holds x :15 – :20

Minute 3 : Double-unders x 40 reps

Strength / Skill

EMOM (calculate your numbers before class0

Front Squat (Every minute on the minute for 8 minutes (8 sets))

Load by %: 50, 60, 70, (80 x 5 sets)

*If you do not have numbers. Find a 5 rep max and skip every other minute.

Focus on three things:

1: Grip

2: Technique

3: Depth

WOD

A: Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP of:

10 Kettlebell Swings (24/16kg)

10 Goblet Squats
REST 5 minutes then…

B: Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP of:

150 meter row

5 Toes to Bar