485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/4/18

April 03, 2018

 

Intermediate

Strength:

EMOM for 4 min –

4 Broad jumps

Every 2 min for 3 rounds –

3 Long jumps

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

Strength:

EMOM for 4 min –

4 Broad jumps

Every 2 min for 3 rounds –

3 Long jumps

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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