485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/3/18

May 02, 2018

 

Intermediate

Strength:

Deadlift –

4 x 8 @ 50 %

Muscular Endurance:

8 Rounds –

Handstand x 10 sec

Plank x 20 sec

Rest x 20 sec

Pull-up hold x 10 sec

Bar hang x 20 sec

Rest x 30 sec

8 Rounds –

Knee to elbow from plank x 20

Rest x 15 sec

Plank to hollow body x 20

Rest x 15 sec

Metabolic Conditioning:

Partner Sprints:

3 Rounds –

120 feet, 90 feet, 60 feet, 30 feet

3 Rounds –

60 feet, 45 feet, 30 feet, 15 feet

*Partners will sprint one at a time alternating after each trip in a relay fashion.

Beginner

Strength:

Deadlift –

4 x 8 @ 40 %

Muscular Endurance:

8 Rounds –

Plyo-box pike x 10 sec

Plank x 20 sec

Rest x 20 sec

Pull-up hold x 10 sec

Bar hang x 20 sec

Rest x 30 sec

8 Rounds –

Knee to elbow from plank x 20

Rest x 15 sec

Plank to hollow body x 20

Rest x 15 sec

Metabolic Conditioning:

Partner Sprints:

3 Rounds –

120 feet, 90 feet, 60 feet, 30 feet

3 Rounds –

60 feet, 45 feet, 30 feet, 15 feet

*Partners will sprint one at a time alternating after each trip in a relay fashion.

 

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