485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/8/18

May 07, 2018

 

Intermediate

Strength:

6 Rounds–

3 Front squats

3 Pull-ups

Muscular Endurance:

Bar hang x ALAP (as long as possible)

5 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Hollow body x 30 sec

Bar Hang x ALAP

Metabolic Conditioning:

Buy in: 20 supinated barbell rows

15 Min AMRAP –

10 Double kettlebell cleans

10 Kettlebell push presses

14 Hollow body alternating leg extensions holding kettlebells (7/side)

Kettlebell run x 160 yards

Beginner

Strength:

6 Rounds–

5 Squats

5 Inverted rows

Muscular Endurance:

Bar hang x ALAP (as long as possible)

5 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Hollow body x 30 sec

Rest, then –

Bar Hang x ALAP

Metabolic Conditioning:

Buy in: 20 supinated barbell rows

15 Min AMRAP –

10 Sumo deadlift high pulls

10 Medicine ball push presses

14 Hollow body alternating leg extensions (7/side)

Med ball run x 160 yards

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