WOD

  Warm-up   Strength   Push Press (8-3-8-3-8-3) Enter last set of 3. 8s: 65-75% 3s: 82.5-92.5%   Metcon Low intensity   Cindy (AMRAP –... Read More

Warm-up Olympic Lifting Tall Clean + Tall Jerk (5×3+3 climbing) Standing tall, drop straight into the bottom position of a front squat. Lift bar from... Read More

Warm-up Strength Deadlift (8-3-8-3-8-3) Enter last set of 3. 8s: 65-75% 3s: 82.5-92.5% Metcon Moderate intensity Metcon (Time) 4 RFT 20 Alternating Pistols 4 Rope... Read More

Warm-up   Metcon Active recovery   Metcon (Time) 10 RFT each with a partner alternating full rounds: 7 Russian KB Swings 44/26# 14 cal Row... Read More

Warm-up Metcon High intensity Recovery Metcon (Time) Every 3 min for 30 min: 9 DB/KB Thrusters 50/35# 18 cal Row/Bike/Ski 36 Double Unders Sprint each... Read More

Edit ‘1/28/18’ Basic Details PREVIEW Date: 01/28/2018 Program: Cross Training Locations:  Bed-Stuy, Clinton Hill, East Williamsburg, Williamsburg QOD Who do you go out of your way to... Read More

QOD Warm-up Strength Every 2:30 x6 Push Press (10-4-10-4-10-4) Enter last set of 4. Sets of 10: 60-70% Sets of 4: 80-90% Metcon High intensity... Read More

Warm-up Strength Every 2:30 x6 Deadlift (10-4-10-4-10-4) Enter last set of 4. Sets of 10: 60-70% Sets of 4: 80-90% Metcon High intensity Recovery Annie... Read More