485 Spencerport Rd
Rochester, NY 14606
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WOD 11/28/18

November 27, 2018

 

Intermediate

Strength:

EMOM for 10 minutes –

2 Turkish get ups

*Complete both Turkish get ups on the same side each minute, rotating sides each interval.

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 25 sec

Chair pose x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations.

Station 1: Barbell sumo deadlift high pulls

Station 2: Sit-ups

Station 3: Box jumps

Station 4: Landmine tight twists

* The goal is to accumulate as many reps as possible throughout each round.

Beginner

Strength:

EMOM for 10 minutes –

4 Half Turkish get ups

*Complete all 4 Turkish get ups on the same side each minute, rotating sides each interval.

Muscular Endurance:

4 Rounds –

Inverted row hold x 12 sec

Plyo box pike x 25 sec

Chair pose x 20 sec

Hollow body x 30 sec

Metabolic Conditioning:

Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations.

Station 1: Kettlebell sumo deadlift high pulls

Station 2: Sit-ups

Station 3: Squat jumps

Station 4: Landmine tight twists

* The goal is to accumulate as many reps as possible throughout each round.

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