485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/29/18

May 28, 2018

 

Intermediate

Strength:

Complete the following every 2 min for 5 rounds –

4 Turkish get ups (2 / side)

Muscular Endurance:

6 Rounds –

Supinated pull-up hold x 12 sec

Rest x 10 sec

Wall sit x 30 sec

Rest 25 sec

6 Rounds –

Handstand x 15 sec

Rest x 5 sec

Hollow body x 25 sec

Rest x 40 sec

Metabolic Conditioning:

6 Rounds –

8 Deadlifts (heavy)

30 Double unders

Mobility

Deep squat stretch x 2 min

Door frame chest stretch x 90 sec / side

Foam roll x 3 – 5 min

Beginner

Strength:

Complete the following every 2 min for 5 rounds –

8 Half Turkish get ups (4 / side)

Muscular Endurance:

6 Rounds –

Supinated pull-up hold x 10 sec

Rest x 10 sec

Wall sit x 20 sec

Rest 25 sec

6 Rounds –

Plyobox pike x 15 sec

Rest x 5 sec

Hollow body x 20 sec

Rest x 40 sec

Metabolic Conditioning:

6 Rounds –

8 Kettlebell deadlifts (heavy)

60 Jump ropes

Mobility

Deep squat stretch x 2 min

Door frame chest stretch x 90 sec / side

Foam roll x 3 – 5 min

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