485 Spencerport Rd
Rochester, NY 14606
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WOD 11/27/17

November 26, 2017

 

Intermediate

Strength:

5 Rounds: Press complex @ 75 – 80% of press 1RM

2 Strict press

2 Push press

2 Split jerk / side

*Go heavy

Muscular Endurance:

3 Rounds –

Pull-up hold x as long as possible

Bar hang x 40 sec

Handstand hold x 25 sec

Hollow body x 30 sec

Metabolic Conditioning:

Sally – push-ups

Sally – squats

*Que the song flower by Moby. When the song says bring Sally down, lower yourself down to the bottom of the exercise (push-up or squat), hold until the song says bring Sally up, at which point you will raise yourself up out of the exercise.

Beginner

Strength:

5 Rounds: Press complex

2 Strict press

2 Push press

2 Push jerk

*Go heavy

Muscular Endurance:

3 Rounds –

Pull-up hold x as long as possible

Bar hang x 40 sec

Plyobox pike x 25 sec

Hollow body x 30 sec

Metabolic Conditioning:

Sally – push-ups

Sally – squats

*Que the song flower by Moby. When the song says bring Sally down, lower yourself down to the bottom of the exercise (push-up or squat), hold until the song says bring Sally up, at which point you will raise yourself up out of the exercise.

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