485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/20/18

March 19, 2018

 

Intermediate

Power:

EMOM for 8 minutes –

4 Broad jumps

Strength:

5 Rounds –

5 One arm rows / side

5 Pull-ups

Muscular endurance:

6 rounds –

Pull-up hold x 8 sec

Rest x 10 sec

Handstand hold x 10 sec

Rest x 10 sec

6 rounds –

Bar hang x 15 sec

Rest x 10 sec

Wall sit x 15 sec

Rest x 10 sec

Metabolic conditioning:

12 Min AMRAP –

10 Wall balls

12 Oblique climbers / side

15 High knees / side

Beginner

Power:

EMOM for 8 minutes –

4 Broad jumps

Strength:

5 Rounds –

5 One arm rows / side

5 Pull-ups

Muscular endurance:

6 rounds –

Inverted row hold x 8 sec

Rest x 10 sec

Handstand hold x 10 sec

Rest x 10 sec

6 rounds –

Bar hang x 15 sec

Rest x 10 sec

Wall sit x 15 sec

Rest x 10 sec

Metabolic conditioning:

12 Min AMRAP –

10 Wall balls

12 Mountain climbers / side

15 High knees / side

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