485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/19/16

October 18, 2016
Handstands!

Handstands!

 

Intermediate

Strength:

Press – 1 Rep max!

then – 3×10 @ 55% of 1RM

Muscular Endurance:

4 Rounds of the following at prescribed tempo –

6 Floor press (2011)

Rest 30 seconds

6 Back squats (3111)

Rest 30 seconds

8 Dips (2011)

Rest 30 seconds

Metcon:

4 Rounds for time –

10 Box jumps

20 Sit-ups

30 Wall balls

Beginner

Strength:

Press – 1 Rep max!

then – 3×10 @ 55% of 1RM

Muscular Endurance:

4 Rounds of the following at prescribed tempo –

6 Floor press (2011)

Rest 30 seconds

6 Back squats (3111)

Rest 30 seconds

8 Dips (2011)

Rest 30 seconds

Metcon:

4 Rounds for time –

10 Box jumps

20 Sit-ups

30 Wall balls

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