485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/5/18

January 04, 2018

 

Intermediate

Strength:

Barbell row –

5 x 5 @ 55 – 60%

Muscular Endurance:

14 Turkish get ups

Metabolic conditioning:

Complete 4 Rounds with a partner –

Partner 1 –High knees x 20 sec

Partner 2 – Wall sit x 20 sec

Partner 1 & 2 – 10 Lateral skate jumps with med ball rotation

Partner 1 – 10 Squat thrust med ball passes

Partner 2 – Wall sit

Partner 1 – 10 Squat thrust double med ball passes

Partner 2 – 10 hollow body sit-ups

Beginner

Strength:

Barbell row –

5 x 5

Muscular Endurance:

28 Half Turkish get ups

Metabolic conditioning:

Complete 4 Rounds with a partner –

Partner 1 –High knees x 20 sec

Partner 2 – Wall sit x 20 sec

Partner 1 & 2 – 10 Lateral skate jumps with med ball rotation

Partner 1 – 10 Squat thrust med ball passes

Partner 2 – Wall sit

Partner 1 – 10 Squat thrust double med ball passes

Partner 2 – 10 hollow body sit-ups

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