485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/27/18

March 26, 2018

 

Intermediate

One rep max testing:

Lunge 1RM if not yet completed

Strength:

Deadlift –

5 x 5 @ 55%

Muscular endurance:

6 rounds –

Pull-up hold x 8 sec

Rest x 10 sec

Hollow body hold x 16 sec

Rest x 10 sec

6 rounds –

Handstand hold x 12 sec

Rest x 10 sec

Wall sit x 15 sec

Rest x 10 sec

Metabolic conditioning:

12 Rounds –

Sprint x 15 sec

Rest x 40 sec

Beginner

One rep max testing:

Lunge 3RM if not yet completed

Strength:

Deadlift –

5 x 5 @ 55%

Muscular endurance:

6 rounds –

Pull-up hold x 8 sec

Rest x 10 sec

Hollow body hold x 16 sec

Rest x 10 sec

6 rounds –

Handstand hold x 12 sec

Rest x 10 sec

Wall sit x 15 sec

Rest x 10 sec

Metabolic conditioning:

12 Rounds –

Sprint x 15 sec

Rest x 40 sec

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