485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/24/18

January 23, 2018

 

Intermediate

Strength:

Pause squats –

3 x 10 @ 30%

Muscular endurance:

4 Rounds –

Pull-up hold to bar hang x 40 sec

Handstand practice x 30 sec

Hanging L-hold x 3 reps of 8 sec each

Metabolic conditioning:

5 Rounds –

8 Box jumps

12 Kettlebell swings

16 Med ball slams

Beginner

Strength:

Pause goblet squats –

3 x 10

Muscular endurance:

4 Rounds –

Pull-up hold to bar hang x 40 sec

Handstand practice x 30 sec

Hanging L-hold x 3 reps of 6 sec each

Metabolic conditioning:

5 Rounds –

6 Box jumps

10 Kettlebell swings

14 Med ball slams

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