485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/17/18

October 16, 2018

 

Intermediate

Strength:

Complete the following every 75 seconds for 6 Rounds –

Rounds 1 – 2: 8 Hang power cleans

Rounds 3 – 4: 6 Hang power cleans

Rounds 5 – 6: 4 Hang power cleans

Muscular Endurance:

3 Rounds –

Chair pose x 25 sec

Hip bridge hold x 25 sec

Plank x 35 sec

Rest x 25 sec

4 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Push-up hold x 10 sec

Side plank x 20 sec / side

Rest x 40 sec

Metabolic Conditioning:

Three rounds for time:

15 Burpees

30 American Kettlebell swings

400 Meter run

Beginner

Strength:

Complete the following every 75 seconds for 6 Rounds –

Rounds 1 – 2: 8 Sumo deadlift high pulls

Rounds 3 – 4: 6 Sumo deadlift high pulls

Rounds 5 – 6: 4 Sumo deadlift high pulls

Muscular Endurance:

3 Rounds –

Chair pose x 25 sec

Hip bridge hold x 25 sec

Plank x 35 sec

Rest x 25 sec

4 Rounds –

Inverted row hold x 12 sec

Plyo box pike x 20 sec

Push-up hold x 10 sec

Side plank x 20 sec / side

Rest x 40 sec

Metabolic Conditioning:

Three rounds for time:

10 Burpees

30 Russian kettlebell swings

400 Meter run

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