Tuesday
Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training
QOD
Where is the first place you would go if you were invisible?
Warm-up
Warm-up (No Measure)
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
-THEN-
AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
Strength
Metcon (Weight)
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Reps)