485 Spencerport Rd
Rochester, NY 14606
585.794.0835

Hallowod!!

October 30, 2016

 

Halloween picture             Halloween picture 2

 

If anyone wants to wear a spooky outfit to class tomorrow, we encourage it!! Just no chainsaws though, because ill scream and cry 🙂

Intermediate

Strength:

Back box squat – 7 x 3 @ 80% – 85%

ME / Metcon:

Complete the following with a partner for time –

100 One arm snatches / side [Hollow body]

120 Toe touches [Squat hold]

100 Sandbag lunges / side [Hang from pullup bar]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

Core:

4 Rounds –

30 Sec plank

30 Sec rest

Beginner

Strength:

Back box squat – 5 x 4 @ 70% – 80%

ME / Metcon:

Complete the following with a partner for time –

70 One arm snatches / side [Modified hollow body]

100 V-ups [Squat hold]

70 Sandbag lunges / side [Hang from pullup bar]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

Core:

4 Rounds –

20 Sec plank

20 Sec rest

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