485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/11/18

January 10, 2018

 

Intermediate

Strength:

Reverse goblet lunge –

6 x 6 / side

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

3 Rounds –

Handstand hold x 25 sec

Bar hang x 30 sec

Hollow body x 45 sec

Metabolic Conditioning:

100 One arm snatches (50 / side)

Beginner

Strength:

Reverse goblet lunge –

6 x 6 / side

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

3 Rounds –

Plyobox pike hold x 25 sec

Bar hang x 30 sec

Hollow body x 45 sec

Metabolic Conditioning:

80 One arm snatches (40 / side)

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