485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/7/18

March 06, 2018

 

Intermediate

Strength:

3 Rounds –

15 Floor presses

15 Barbell rows

Skill:

Spend 5 min working on kipping

Muscular Endurance:

5 Rounds with a partner –

Alternating pull-up + hold x 5

Hanging leg raises (left leg, right leg, both) x 5

Knees to chest + supinated pull-up x 5

Metabolic Conditioning:

Complete for time –

30 box jumps – 20 sit-ups – 10 burpees

10 box jumps – 30 situps – 20 burpees

20 box jumps – 10 sit-ups – 30 burpees

Beginner

Strength:

3 Rounds –

15 Floor presses

15 Barbell rows

Skill:

Spend 5 min working on kipping

Muscular Endurance:

5 Rounds with a partner –

Alternating pull-up + hold x 5

Hanging leg raises (left leg, right leg, both) x 5

Knees to chest + supinated pull-up x 5

Metabolic Conditioning:

Complete for time –

20 box jumps – 15 sit-ups – 10 burpees

10 box jumps – 20 situps – 15 burpees

15 box jumps – 10 sit-ups – 20 burpees

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